As we celebrate heart month, we want to take a closer look at the relationship between exercise and our cardiovascular health. You might be familiar with the many benefits that regular physical activity has, but did you know it can even help prevent or manage heart disease? Let’s explore how exercise can benefit our heart.
The Benefits
Lower Blood Pressure. While blood pressure can naturally increase an insignificant amount during exercise, it immediately lowers as your body returns to rest. According to the American College of Sports Medicine1, “Systolic and diastolic blood pressure can be expected to drop an average of 5 to 7 mmHg among adults with hypertension with regular aerobic exercise. These reductions may be even greater among those with even higher baseline starting blood pressure. These changes occur immediately and can last for up to 22 hours.” Consistent exercise can help these acute effects to become long-lasting.
Prevent or Manage Diabetes. Exercise lowers your risk of Type 2 Diabetes by using glucose for energy and lowering blood sugar levels. It also helps manage blood sugar levels by increasing insulin sensitivity. For those with diabetes, regular exercise is a key component in long-term blood sugar management.
Increase HDL. Physical activity has been found to raise high density lipoprotein (HDL) cholesterol levels. HDL cholesterol acts as sweepers in our arteries and keeps them clear of blockages. Boosting HDL can help lower the risk of heart disease.
Weight Management. Managing a healthy weight can help with lowering the risk of diabetes, hypertension, high cholesterol, sleep apnea, and other conditions that increase the risk of heart disease and stroke (American Heart Association2). While many factors affect weight management, consistent exercise is necessary for long-term maintenance.
Lower Inflammation. Physical activity helps to lower levels of C-reactive proteins (CRP). Elevated levels of CRP can indicate increased inflammation in the body, which is a risk factor for heart disease (National Heart, Lung, and Blood Institute3). Using proper exercise techniques and adequate rest and recovery is essential for anti-inflammatory benefits.
Improve Circulation. Johns Hopkins Medicine4 states that exercise “Improves the muscles’ ability to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles”. Regular activity improves the heart’s efficiency by promoting healthy arteries, strengthening the heart muscle, and better delivery of nutrients and oxygen to be used throughout the body.
Stress Management. Chronic production of stress hormones and unhealthy coping habits can lead to an increased risk of heart disease. Physical activity is a healthy coping strategy for managing stress. It can increase your mood by increasing the body’s production of endorphins, or feel-good hormones. It can also provide a mental break during stressful times and aids to increase energy levels.
Best Exercise for Heart Health
After seeing the numerous benefits exercise has on heart health, you might wonder what kind of exercise is best. The American Heart Association5 recommends a combination of at least 150 minutes of aerobic exercise, at least two days of strength training, and minimizing sedentary time each week. Aerobic activities include heart-pumping exercises like walking, hiking, biking, jogging, and swimming. Strength training activities utilize resistance such as dumbbells, kettlebells, resistance bands, or body weight for muscle strengthening. A well-rounded exercise routine incorporating these components with proper rest and recovery will provide the most health benefits. If you are beginning your exercise journey, start with shorter, less intense sessions and gradually increase towards the recommendations.
Always consult with your physician before starting a new exercise program.
Continue Reading February 2025 Newsletter: Stress Less for Cardiovascular Health