Another episode here and this one is an exciting one because we are talking about Exercise and the Heart. We all have heard that exercising is good for you but do we know what the actual effects on the heart are? Listen to this episode now by CLICKING HERE.
♡ Exercise Subtypes
Yoga
Running
Sports (i.e.: soccer, tennis, football)
These exercises are further separated as high intensity vs low intensity (i.e.: walking)
♡ Importance of Exercise
We all have heard that regular physical activity is linked to cardiovascular health. Evidence has shown that those who are more active or fit are less likely to develop coronary heart disease then those who live sedentary lives
(Note: in the healthy individuals who do get coronary heart disease it usually develops later and is less severe)
Exercise isn’t just good for your heart but it’s also good for preventing other chronic conditions like diabetes, high blood pressure, osteoporosis, and colon cancer
♡ Physiology of Exercise on the Heart
Improves muscular function and strength
Improves the body’s ability to take and use oxygen (aka aerobic capacity)
As these two physiological effects enhance you can perform various physical activities more and more frequently with less fatigue.
Exercising also:
Improves the capacity of blood vessels to dilate in response to exercise or hormone release leading to better vascular wall function and increasing the ability to provide oxygen to the muscles during exercise
There is also some potential improvement with regards to bone health
♡ Exercise Outcomes
Reduces bad cholesterol and increases good cholesterol
Reduces blood pressure
Promotes weight reduction
Regulates insulin (increases insulin sensitivity) to control glucose levels
Increases exercise tolerance
♡ Risk Factors for Heart Disease
We all know heart disease is a leading cause of death in the United States so the fact that it is preventable in some shape or form is something we should really focus on.
The Major Risk Factors are:
High blood pressure or hypertension
High cholesterol
Smoking
Obesity
Controlling these modifiable risk factors can decrease the chance of both heart attacks and strokes! So even though we sometimes like to splurge on eating whatever we want why don’t we also work it out? You know what we say:
Everything in moderation.
♡ Secret Tips
Nutrition - eat a well balanced diet in addition to your usual exercise regimen
Lower stress and lessen anxiety
Do at least 30 minutes of modest activity on most (at least 5 days), if not all days of the week. This equals to 600 to 1200 expended calories on a weekly basis
Modest activity is basically brisk walking at about 3 to 4mph (includes: household tasks, cycling, yard work and even swimming)
Note: Multiple intermittent workouts (i.e.: 10 minutes) can have similar effects as long as it accumulates to at least 30 minutes of total workout time a day
Switch it up (doing the same thing every day can get boring... we get it)
That's all for this week, don't forget to leave us feedback, rate, review, subscribe and send in your questions so we can continue to improve as well as, provide you high quality content.
Disclaimer: The Content on our podcast/website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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