The Impact of Exercise on Heart Health

Exercise and How It Affects Heart Health

Exercise isn't about bulking up or shedding pounds—it's about the single best thing you can do for your heart. Take a stroll, go to the gym, or somewhere in between. Physical activity is an incredibly powerful force behind overall heart health, your circulation, and your risk of cardiovascular disease.

Here, we're going to dissect exactly how exercise strengthens your heart and why getting active is one of the wisest health decisions you can make.

Strengthens the Heart Muscle

Your heart is a muscle and, like all muscles, gets stronger with use. Aerobic exercise like walking, jogging, swimming, or cycling makes your heart beat faster and reduces the number of times your heart must beat. Your heart becomes stronger, resting heart rate slows, and your body becomes more efficient at utilizing oxygen.

This is due to the fact that your heart doesn't need to work as vigorously to do daily activities—leading to less fatigue and greater energy levels throughout the day.

Lowers Heart Disease Risk

One of the greatest benefits of exercise is that it may prevent heart disease. A sedentary lifestyle is a powerful risk factor for the following diseases:

Coronary artery disease

High blood pressure

Obesity

Type 2 diabetes

Exercise fights these threats by regulating weight, losing belly fat, and enhancing blood flow. Exercise also regulates insulin and blood sugar, which is an essential factor in avoiding diabetes—a leading source of heart problems.

Regulates Blood Pressure & Cholesterol

High blood pressure (hypertension) can quietly harm your arteries and heart over time. Exercise to reduce blood pressure by keeping your arteries pliable and blood moving more easily.

It also keeps the balance between LDL ("bad") cholesterol and HDL ("good") cholesterol in equilibrium. HDL assists in clearing out LDL from arteries, lowering the risk of plaque buildup that may cause heart attack and stroke.

Improves Mood & Eases Stress

Exercise not only good for your body—it's good for your brain, too. Physical exercise stimulates the release of endorphins, natural mood-changing chemicals that ease stress and anxiety.

As chronic stress may be detrimental to your heart (raising blood pressure and heart rate), exercising is a healthy method of guarding cardiovascular as well as mental health.

How Much Do You Need to Exercise

You don't have to be a marathoner. The American Heart Association suggests:

At least 150 minutes of moderate-level aerobic exercise each week

Or 75 minutes of aerobic exercise at vigorous intensity

Plus two days per week of strength training

That's just 30 minutes a day, five days a week. Walking, dancing, biking, gardening—it all adds up!

Small habits can be altered. Take the stairs rather than the elevator, park a bit farther from the store, or take a short walk after dinner.

Last Thoughts

Exercise is one of the most effective, low-budget, and easiest ways to help guard your heart. Regular physical activity can:

Strengthen your heart muscle

Decrease your risk for heart disease

Benefit cholesterol and blood pressure

Manage stress and feel better mentally

Begin small and remain consistent. Your heart will appreciate it.

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