Atherosclerosis occurs when fat deposits, or plaque, line the walls of your arteries. Plaque becomes thick, hard and can block arteries. Risk factors for atherosclerosis include diabetes, high blood pressure, high cholesterol, advanced age, obesity, a family history of heart disease and tobacco use. Regular exercise is one of the best ways you can treat or prevent atherosclerosis.
Sedentary Lifestyle Risk
Having an active life is important in the treatment and prevention of atherosclerosis. Exercise along with dietary changes can help clean your arteries or prevent atherosclerosis from developing in the first place. According to the National Heart Lung and Blood Institute, life changes might be the only atherosclerosis treatment that is needed. Exercise helps to lower your blood pressure and cholesterol levels, reduces the risk of diabetes, and helps you lose weight -- all of which are risk factors for developing atherosclerosis.
Exercise Effects
In addition to all the benefits of exercise, regular physical activity also helps your arteries by increasing production of nitric oxide in cells lining the arteries, according to Harvard Medical School. Nitric oxide helps improve circulation, which is impaired by atherosclerosis. Exercise might also stimulate the creation of new cells that line arteries, replacing aging cells and repairing damaged arteries. Another good health effect of exercise is that it helps reduce your risk of developing heart disease if you already have atherosclerosis, according to the University of Maryland Medical Center.
Types and Amount
Many types of physical activity can help combat atherosclerosis. For example, gardening is a moderate-intensity aerobic exercise. You can also take a dancing class or plan and get involved in a neighborhood football game. The point is to get off the couch and get moving. According to the American Heart Association, you should do 30 minutes of moderate-intensity aerobic exercise five days a week. You can break periods of activity into three 10-minute sessions if this works better with your schedule.
Warning
If you have been diagnosed with a heart condition, any new exercise program needs to be approved and monitored by your doctor. He can provide you with instructions about the type of exercise you can do depending on your health condition.
References
- MayoClinic.com; Exercise -- 7 Benefits of Regular Physical Activity; July 2009
- MedlinePlus; Atherosclerosis; May 2010
- Harvard Health Publication: Harvard Medical School; Atherosclerosis: Exercise Essential in Combating Arterial Disease; June 2006
- University of Maryland Medical Center; Exercise: Exercise's Effects on the Heart; May 2009
- National Heart Lung and Blood Institute: How is Atherosclerosis Treated?
- American Heart Association; Physical Activity and Blood Pressure; April 2011
