Exercise for a Healthy Heart

by Ed Ferrell
(Temecula, CA)

Many studies have shown that physical activity reduces the risk for heart disease. The results indicate that heart disease is almost twice as likely to develop in inactive people than in those who exercise regularly.

Regular physical activity, including mild to moderate exercise, can help reduce your risk of heart disease. Exercise will help burn calories that will help you lose weight or maintain your proper weight, which also helps lower your risk of heart disease.

The best exercises to strengthen your heart and lungs (cardio vascular exercises) are the aerobic ones like jogging, biking and swimming. At the gym, you can participate in group classes, or use the cardio equipment like the treadmill, elliptical, bike or stair stepper.

Coronary Artery Disease is the primary cause of heart disease and heart attacks in America. It is caused by fatty deposits building up on the inner walls of the blood vessels coming from the heart (coronary arteries). When one or more of these coronary arteries becomes blocked by the buildup of deposits or by a blood clot forming in the narrowed artery, the result is a heart attack.

There are several factors that can increase your risk for developing coronary artery disease and the chances of a heart attack. However, many of these risk factors can be reduced or eliminated by making very simple lifestyle changes.

The risk factors for heart disease that you have the most control over are:

Physical Activity
Physical activity decreases your risk for developing heart disease. Even people who have had a heart attack can increase their chances of survival if they begin exercising regularly. Performing regular physical activity helps control cholesterol levels, diabetes and obesity as well as lowering blood pressure. Exercising at the right intensity, duration and frequency will also increase the fitness of your heart and lungs. By working with a personal fitness trainer you can get set up on a proper resistance exercise and cardio program.

Obesity
Being overweight increases your risk of developing high blood pressure, high blood cholesterol and diabetes. You can reach and maintain your proper body weight by exercising regularly. People at their proper weight are less likely to develop diabetes or heart disease.

Smoking
Smokers are more than twice as likely to have a heart attack than nonsmokers. The heart attack death rate among smokers is 70 percent greater than among nonsmokers. People who are physically active are more likely to cut down or stop smoking which reduces their risk of a heart attack.

High Blood Pressure
The higher your blood pressure, the greater your risk of having a heart attack or stroke. A blood pressure of 140/90 or higher is generally considered high. Regular physical activity, even of moderate intensity, can help reduce or prevent high blood pressure in some people.

High Blood Cholesterol
A blood cholesterol level of 240 or above is high and increases your risk of heart disease. A blood cholesterol of under 200 is desirable and usually puts you at a lower risk of heart disease.
Cholesterol in the blood is transported by a protein called high density lipoprotein or HDL. HDL is called "good" cholesterol because research has shown that higher levels of HDL are linked with a lower risk of coronary artery disease. Regular physical activity is known to increase HDL levels.

Remember, consistent exercise, even at a mild to moderate intensity, will help reduce or even eliminate some risk factors which will reduce your chances of having a heart attack.

So, to help maintain a healthy heart:
1. Stay physically active. Consider personal fitness training
2. Reduce your weight if you are overweight.
3. Stop smoking and avoid second hand smoke whenever possible.
4. Control your blood pressure and blood cholesterol levels.