Combat Cardiovascular Disease with Exercise

Regular physical activity is a key element of a healthy lifestyle. Exercising most days of the week improves the health and function of just about every organ and system in your body. But what activities will be the most helpful for your heart?

“Aerobic exercise is the most beneficial for the cardiovascular system; it will result in a stronger, healthier heart,” says Pamela Geisel, MS, CSCS, a performance specialist at the Tisch Sports Performance Center at the Weill Cornell-affiliated Hospital for Special Surgery.

The American Heart Association recommends 150 minutes of moderate- intensity activity a week (five 30-minute sessions), 75 minutes of vigorous-intensity activity a week (three 25-minute sessions), or a combination of the two.

Aerobic Activities

The word “aerobic” means “with oxygen,” and the American College of Sports Medicine defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” To get maximum benefits from aerobic activity, your heart rate must increase and stay higher for the duration of the activity, which is why continuous movement is necessary.

“When performing aerobic exercise, you will feel your breathing speed up, your heart rate increase, and your body temperature rise. Aerobic activities include cycling, dancing, brisk walking, stair climbing, and running, among others,” says Geisel. Swimming, rowing, jogging, hiking, and using an elliptical or stair machine also qualify as aerobic activities. Generally, most forms of activities like tai chi or yoga are not aerobic activities.

You don’t have to exercise to the point of exhaustion, but a leisurely stroll around the block doesn’t boost your heart rate enough to gain aerobic benefits. Since you can do exercises at different speeds, how can you tell if your activity is aerobic?

“Take the ‘talk test.’ With moderateintensity aerobic exercise, you are working hard enough that you are able to speak a sentence but unable to sing a song. With vigorous-intensity aerobic exercise, you are working hard enough that you are able to speak a few words but unable to speak a full sentence,” explains Geisel.

Beneficial Effects of Aerobics

Here’s how aerobic exercise improves the health of your heart and vascular system.

“During aerobic activities, your body’s demand for oxygen increases, and your heart rate speeds up in order to meet the oxygen requirement. This increases the blood circulation throughout your body and results in a higher volume of blood being returned to your heart. This extra ‘load’ that is placed on your heart causes adaptations in your cardiovascular system that strengthen your heart muscle. Benefits of a stronger heart include lower blood pressure, improved cholesterol levels (a decrease in LDL and an increase in HDL), increased insulin sensitivity, and improved blood flow,” says Geisel.

Added Benefits

If you need additional motivation to get going with aerobic activities, consider some of the other positive effects you’ll experience.

“Other health benefits include an increase in muscular strength, balance, and coordination, and a lower risk of falls. Weight-bearing exercises also help improve bone density, which decreases the risk of osteoporosis. Regular exercise can also result in improved mental health, with a decrease in stress and tension,” says Geisel.

Staying physically active also improves the quality of your sleep, enhances the function of your respiratory system, increases energy levels, helps ease symptoms of depression and anxiety, and decreases your risk for chronic diseases.

Getting regular exercise also can help you manage medical conditions you already have. In fact, for some conditions, such as high blood pressure, high blood glucose, and high cholesterol, the results gained with aerobic exercise can help decrease or, in some cases, even eliminate the need for medication.

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