#009 - Heart health and the power of staying fit
Your heart is a complex and remarkable muscle with multiple moving parts and is unlike any other organ in your body. Its high oxygen extraction ratio and ability to clear lactic acid means that it can keep on pumping 24 hours a day without tiring. It has a huge responsibility within our body working tirelessly to deliver vital nutrients and oxygen to our cells. When it fails to do its primary job the rest of the body is unable to function.
Cardiovascular disease remains a leading cause of death in the UK, accounting for approximately one in four premature deaths. In 2022, over 39,000 individuals in England died prematurely from cardiovascular disease.
The NHS is currently facing unprecedented pressure, leading to significant delays in heart care. As of March 2024, over 414,000 patients were on the waiting list for heart treatments, with nearly 11,000 waiting over a year.
We all have modifiable and non-modifiable risk factors for cardiovascular disease. We can’t change our non-modifiable risk factors like age, sex, genetics and socio-economic factors but we can change modifiable ones like stress reduction, smoking, diet and exercise.
As we age, maintaining a healthy heart is important for overall well-being and regular physical activity plays a crucial role in achieving this.
The Impact of Exercise on Heart Health
Engaging in regular physical activity has been shown to lower the risk of various cardiovascular conditions. These conditions directly affect your heart health:
High Blood Pressure
Regular exercise helps in preventing high blood pressure, which is a significant risk factor for heart disease.
High Cholesterol Levels
Physical activity can improve cholesterol levels by increasing high-density lipoprotein cholesterol and decreasing low-density lipoprotein cholesterol. This balance helps in preventing the buildup of plaque in arteries, reducing the risk of heart attacks.
Enhanced Heart Function
Exercise strengthens the heart muscle, improving its efficiency in pumping blood. This leads to better oxygen delivery throughout the body and reduced strain on the heart.
Stress Reduction
Regular physical activity has been shown to reduce stress levels, which can have a positive impact on heart health.
Exercise Guidelines:
The American Heart Association recommends the following for adults:
At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Muscle-strengthening activities on two or more days a week.
Even small amounts of physical activity can contribute to heart health, so it's important to find activities you enjoy and can sustain.
Conclusion
Cardiovascular disease has the opportunity to affect us all. We all have modifiable risk factors that we can address to reduce our risk and being sedentary is one of them. By incorporating exercise into your daily routine you can significantly reduce the risk of cardiovascular disease, improve heart function and enhance overall well-being. It is never too late to start and every bit of movement counts toward a healthier heart.
Dr Jack Maynard - Medical