It’s a new year, 2019, everyone is done with the new years celebrations and ready to start getting down to business with their new years resolution, whether it be giving up smoking, losing weight, getting into a new exercise regimen or starting up a new healthful diet and way of living.
Many of us have tried to make that transition from eating unhealthy and polluting our selves with a wide array of things that do nothing but wreak havoc on our health, to ingesting only the cleanest and nutrient rich foods and cutting off all ties with bad habits such as smoking and drinking.
In today’s topic, I want to cover a subject that people have been raising question to for quite some time, does exercise prevent cardiovascular disease? and I would like to get down to the bottom line on this subject because cardiovascular disease has claimed the lives of far too many people, I can’t change what everyone is doing and I can’t change statistics, but if I can just help a few people in making some life changing decisions, I will surely be happy to know that I have done something in combating this known killer.
The importance of exercise
Just like any other muscle, the heart needs exercise, muscles that don’t get used very often will weaken and atrophy. When the heart is worked, the heart can pump more blood through the body and work with optimal efficiency that will likely keep you healthy with less heart related problems. Regular exercise will also help keep your arteries and blood vessels flexible and maintaining good blood flow and a normal blood pressure rate.
According to the American heart association, as many as 250,000 deaths per year in the United States alone can be attributed to a lack of regular exercise. Living a sedentary life is one of the top five risk factors of heart disease along with high blood pressure, high cholesterol, smoking and obesity. People who are lacking physical activity or no exercise experience a higher rate of cardiovascular troubles like heart attack and death.
Studies have been done showing that people who reported more than twenty three hours a week of sedentary activity have a 64% greater risk of dying from heart disease than those who reported less than eleven hours of sedentary activity per week.
Studies show that exercise and diet can not only prevent, but also reverse some risk factors, but before you get on a training regimen of any kind, you should check with your doctor first. You don’t need to worry about working out long and hard hours, the only exercise you need to worry about doing is something that you enjoy doing, like a daily walk and stick with it on a regular basis.
Another study shows that sedentary people have 35% greater risk of developing high blood pressure than physically active people do.
Exercise has many benefits
A lack of physical activity can raise the risk of heart disease. If you stay more physically active and follow a healthful habit of following a routine or exercise program, this will help to lower the risk of heart disease.
Regular exercise will help to control blood pressure because it stimulates “nitric oxide” which keeps blood vessels open.
People who commit themselves to regular brisk walks can raise their levels of HDL “good” cholesterol. This regular exercise can contribute to an over 50% reduction in coronary events.
Researchers have found that heart attack patients that have engaged in exercise programs experienced a reduced death rate of 20-25%.
Studies from over the past fifty years show that physical activity reduces the risk of coronary artery disease, the subjects that engaged in the most physical activity had disease rates of 50% lower than those who were sedentary.
Fifty two exercise trials were analyzed showing that nearly 5,000 subjects showed reductions in triglyceride and LDL “bad” cholesterol levels. Even those with heart failure had benefited from exercise which will increase the hearts ability to pump blood and improving the quality of one’s life.
A guideline to follow
If you exercise for thirty minutes a day, five days a week will improve heart health and reduce the risk of heart disease according to the American heart association. When engaging in physical activity as defined as anything that makes you move your body and burns calories. This includes climbing stairs, sports, walking, biking, jogging and swimming.
No matter what the exercise is that you engage in, the studies show that some exercise is better than none.
The Mayo Clinic reports that you can benefit from ten minute intervals of exercise several times a day.
With the aid of a doctor, they can help you find activities that will increase your heart health without risk of injury.
After the various case studies, it’s evident that a regular exercise plan would be a requirement for not only better health but also heart health and heart disease preventive medicine. You don’t need to train like some bodybuilder or marathon runner, all you need to concentrate on is keeping a regular schedule of something that you enjoy doing, like a simple brisk walk, swimming is an excellent way to keep yourself in good cardiovascular health, as long as it’s something that keeps your body moving and keeps your heart working, remember, it’s your most important muscle.
It is my goal is to reach out to as many people as possible to deliver life saving information like this, if I can help just a few people out an offer life saving changes, I will know I have succeeded. Bodybuilding has always been my life, but there is so much more to a healthier way of living and when you have the opportunity to help others out, it really makes it all worthwhile.
To your health, onwards and upwards.