How does physical activity benefit your cardiovascular system?

Several years ago, daily life activities were like exercise - walking to school, climbing stairs, working in fields, but today most of us spend our days sitting, and our bodies pay the price for it. According to a study by the WHO, nearly one-third of the world’s adult population, which equals 1.8 billion adults, are physically inactive.

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Our parents and grandparents lived more active lives, walking more and moving more. As a result, obesity and cardiovascular diseases were far less common in their generation. Today, our routines are sedentary, and with that come the new health challenges. Poor postures, obesity, metabolic diseases, and body pains are common diseases of our time.

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Do you know your heart gets stronger just like your muscles do when you exercise? Gauze in this blog explores how sedentary lives affect us and what we should be careful about when we exercise.

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Physical activity and exercise

Physical activity is one of the best things you can do for your heart. It prevents and helps to manage diseases.

• Physical activity includes everyday actions, such as walking, climbing stairs, getting off public transport, and walking to the destination.
• Exercise, on the other hand, is an organized activity and sport such as swimming, cycling, yoga, and more.

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Physical activity for the cardiovascular system

The American Heart Association, in collaboration with the American College of Sports Medicine, suggests aerobic exercises such as jogging, swimming, biking, and resistance training (weightlifting) for cardiovascular health.

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Benefits of physical activity

Being physically active helps us live longer because regular exercise prevents death from heart disease.

• A strong heart: Physical activity increases the size of the heart chamber and conditions it, making the pumping of blood easier and more efficient.
• Makes blood vessels flexible: Exercise boosts circulation, making blood vessels flexible. It prevents high blood pressure caused by stiffening of the vessel walls. Also, it raises nitric oxide formation, which helps blood vessels to relax and widen.
• Lowers blood pressure: Aerobic and muscle-building exercises lower blood pressure.
• Prevents diabetes: workout causes the upregulation of a protein called GLUT 4, which helps in processing glucose for energy, making cells more sensitive to insulin (a hormone that helps cells absorb glucose).
• Improves metabolism: Exercise reduces visceral fat that accumulates around the liver and organs, and increases the risk of heart disease. It lowers triglycerides and LDL (bad cholesterol).
• Relieves anxiety and stress: Exercise produces brain-derived neurotrophic factor (BDNF), which affects mood and ability to think. It lowers the body’s fight or flight response.
• Strong bones and muscles: Regular exercise makes bones and muscles stronger.
• Quality of life: With more energy, we have time to engage in hobbies, enjoy physical activities, and engage in social activities that bring us joy and fulfillment.

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How physical activity tunes up cardiovascular health

When we exercise regularly, our oxygen consumption increases and we can not only work longer, but our heart rate and blood pressure also lower. 

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How much activity and how often should we do it?

An inactive lifestyle adds to the risk of cardiovascular diseases. It adds to obesity, high blood pressure, high cholesterol, and diabetes.

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Regular physical activity is one of the best ways to promote health and well-being.

• Intense activity makes the heart rate go up.
• Moderate activity makes the heart rate go up without breathlessness.

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Adults should do 2.5 to 5 hours of moderate activity each week, or between 1 hour and 15 minutes and 2 hours and 30 minutes of intense activity, on most days of the week.

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Doing exercises for 30 to 45 minutes, five days a week, helps improve overall health.

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Include moderate weightlifting to tone muscles and build muscle endurance twice a week.

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Some exercise is better than none, and light to moderate exercise is safe for most people.

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Be active and safe

Before you take on exercises, take the following steps to make sure physical activity is safe.

• Be active regularly and raise your fitness level.
• Start small and start slow. As fitness improves, do physical activities for longer. And with greater intensity.
• Extend your activity over the week and perform various types of activities.
• Follow all safety rules and precautions.
• Be active in a space that is safe, well-lit, and well-maintained.
• Make a sensible choice about when and how to be active, keeping in mind weather conditions, such as how hot or cold it is.

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How to make physical fitness a part of your routine

Follow these steps to exercise as part of your daily routine

• Make everyday activities more active. Change your schedule, sometimes work, climb the stairs, sometimes walk over to your destination.
• Be active with family and friends. Join an exercise group or class. Be a member of any sports team.
• Track your progress with fitness trackers or other metrics.
• Make exercise fun by listening to music while exercising.
• Even 5 minutes of physical activity has real benefits.

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Conclusion

Regular physical activity is good for everyone. It helps us manage weight and keeps us disease-free. While developing a habit early offers great benefits against chronic diseases, it’s never too late to begin. Exercise has benefits, but when done with a nutritious diet, it prevents cardiovascular diseases.