Exercise provides numerous benefits to the cardiorespiratory system, and many of these can prolong life. The most important exercises that benefit these systems are aerobic activities. While exercise may or may not have a direct effect on atherosclerosis, the most important risk factor in heart attacks, it does have an effect on a number of things that can slow the progression of the disease. As of 2011, the Centers for Disease Control and Prevention advises that adults get at least 2 hours and 30 minutes of aerobic activity each week.
Lowering Blood Pressure
Exercise, especially aerobic exercise, lowers blood pressure. Most of the effects of lowering blood pressure can be seen within the first few weeks of training. Systolic blood pressure drops between 8 and 10 millimeters of mercury, and diastolic pressure can fall between 6 and 10 millimeters. The effects of exercise on blood pressure can be as effective as many antihypertensive drugs, and individuals may be able to avoid taking hypertensive medication by following a regular exercise regimen. Individuals with normal blood pressure of 120/80 can prevent future development of hypertension with regular exercise.
Better Cholesterol Profile
Exercise improves an individual's cholesterol profile. Cholesterol measurements consist of a number of different parameters. Low-density lipoprotein, known as LDL, or "bad," cholesterol is associated with an increased risk of atherosclerosis, which can predispose to a heart attack. In contrast, high-density lipoprotein, known as HDL and sometimes nicknamed as "good," cholesterol can slow the progression of atherosclerosis. Possibly by lowering weight, exercise tends to reduce the fraction of LDL cholesterol while increasing the HDL fraction.
Promoting Body Reserves
Exercise can protect against other kinds of diseases as well. Athletes have greater cardiac and respiratory reserves. Individuals who exercise consistently tend to have lower heart rates and are able to pump out more blood with each heart beat. In addition, their enhanced respiratory reserves can allow them to deliver greater amounts of oxygen to tissues compared with nonathletes. This enhanced efficiency of the cardiorespiratory system can improve body functioning during times of stress, such as when combating severe infections. Similarly, exercise can enhance the ability of the lungs to promote airflow and benefit individuals with emphysema and chronic bronchitis.
Prolonging Life
Exercise can prolong life by preventing or delaying atherosclerosis, the most common cause of heart disease and strokes. A study published in 2011 in "The Lancet" found that individuals who exercised consistently for 15 minutes each day enjoyed a three-year average increase in longevity. "These benefits," the authors wrote, "were applicable to all age groups and both sexes, and to those with cardiovascular disease risks."
References
- "The Lancet"; Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort Study; Chi Pang Wen, et al.; August 2011
- MayoClinic.com: Exercise: A Drug-Free Approach to Lowering High Blood Pressure; Aug. 5, 2010
- Exercise and Resting Blood Pressure; Len Kravitz, PhD
- "TC Palm"; North Palm Beach Fitness Expert: Exercise Whips your Cholesterol Level Into Shape; Maribel Bleeker; Sept. 8, 2011
- New York Times: Exercise's Effects on the Lungs; Harvey Simon, M.D.; May 8, 2011
- Centers for Disease Control and Prevention: Physical Activity for Everyone; March 30, 2011
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