A healthy heart is an active heart. The American Heart Association urges everyone, at every level of fitness, to engage in regular, moderate aerobic exercise to improve the heart's efficiency and the health of the cardiovascular system. Sports of all kinds contribute to heart health by pushing the heart rate into the optimal target zone, which leads to improved heart function and a lowered resting heart rate.
Significance
Engaging in regular, moderate aerobic exercise, defined as an average of 30 minutes per day on most days, offers clear benefits for the heart, according to the American Heart Association. Working the large muscles requires the heart to pump harder, which leads to increased heart efficiency and improved functioning of the cardiovascular system. Sports provide a relatively intense aerobic workout, which benefits the heart as well as overall health.
Sports for Heart Health
The American College of Sports Medicine recommends a moderately intense cardio workout for 30 minutes daily, five days a week, or a more vigorous workout for 20 minutes a day, three days a week, coupled with strength training twice a week. Almost all sports which involve movement of the large muscle groups, such as tennis, basketball, cycling or running provide a vigorous aerobic workout, although even more leisurely activities, such as brisk walking, benefit the heart as well.
Exercise And Target Heart Rates
For maximum benefit to the heart during exercise, Mayo Clinic's discussion on heart health and exercise suggests pushing the heart rate into its target zone. This is calculated as 50 percent to 85 percent of an individual's maximum resting heart rate, which is determined by subtracting your current age from 220. Within this zone, the heart works harder, increasing its pumping capacity and improving blood flow throughout the body.
Calculating Heart Rate
To determine whether the heart is beating within the target heart rate zone for your age during sports or other aerobic exercise, MayoClinic.com recommends pausing during the workout and taking the pulse for 10 seconds. Then, multiply this number by 6 to calculate the heart rate per minute. Monitoring the heart rate during exercise and at rest helps in planning an exercise program and tracking progress.
Considerations
Although the American Heart Association notes that nearly everyone should engage in exercise, those with chronic conditions or heart problems should consult a doctor before taking up a sport or other aerobic activity. Many sports have their own safety considerations and may not be right for everyone. However, the AHA and Mayo Clinic point out that regular participation in sports and other aerobic activities can lead to improved heart health and overall wellness.
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