Cardiologist explains how to improve heart health with exercise
While we may be aware of the amount of exercise required to tone up or shed pounds, it's equally crucial to know how much physical activity is needed for heart health. Cardiologists at Jefferson Health have stressed the significance of regular workouts.
On the Living Well podcast, cardiologist Dr Darius Farzad offered advice on the best methods to maintain a healthy heart. He suggested aiming for 30 minutes of moderate-intensity exercise five to seven days a week. This is in line with the American Heart Association's recommendation of 150 minutes of moderate exercise per week.
Moderate-intensity activities can include brisk walking, cycling, or swimming, all of which increase your heart rate and breathing while still allowing for conversation. The cardiologists also highlighted the importance of consistency when it comes to working out.
Dr Farzad pointed out that regular physical activity helps lower blood pressure, improve cholesterol levels, and reduces the risk of heart disease. Even if you can't commit to 30-minute sessions, shorter bouts of activity throughout the day can add up to meet your goals, reports Surrey Live.
"First and foremost, the standard risk factors that I mentioned before, things like blood pressure, cholesterol, diabetes, those are all diagnoses that the staple of managing them is focusing on dietary adherence and trying to build a good exercise regimen," Dr Farzad explained. "A lot of that's avoiding unhealthy behaviours, as well as focusing on what are healthy behaviours to incorporate." Even light exercise, such as a short walk, could help to support healthy ageing (Image: Getty Images)
Helen Alexander, a physiotherapist at Nuffield Health, has highlighted three types of exercises that can be beneficial to our hearts, which almost anyone can do without needing specialist gear. Speaking to the British Heart Foundation, Helen, an expert in cardiac rehabilitation, noted the significant benefits these exercises offer, especially for those keen on supporting their heart health.
According to Helen, aerobic exercise, also known as cardio, involves using your body's largest muscles in a continuous, rhythmic activity - such as walking, running, cycling, or swimming. She said: "Aerobic exercise helps your heart and circulatory system to work better, so you are more able to do daily tasks without getting tired or breathless. It can also improve your emotional wellbeing and how well you sleep."
The British Heart Foundation recommends at least 150 minutes a week of moderate-intensity aerobic activity, where you feel warm and comfortably breathless. For those new to exercising, it's advised to start off gently and gradually work up to the recommended 150 minutes.
Aerobic exercise can help reduce your risk of heart and circulatory diseases by lowering your resting blood pressure and heart rate, and improving your cholesterol levels. It also aids in maintaining a healthy weight, which can decrease your chances of developing type 2 diabetes.
The British Heart Foundation (BHF) advises that while everyone can benefit from aerobic exercise, the intensity may need to be adjusted depending on individual health conditions. If you have a medical condition, it's recommended to consult with a doctor before starting any new exercise regimen.
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