Exercise to reduce heart disease risk: Regular physical activity is one of the most powerful tools to protect your heart. For optimum heart health, the American Heart Association suggests engaging in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. But how much is enough, and why is it so crucial? Dr. Ashish Kumar, Consultant and Assistant Professor, Cardiology, Amrita Hospital Faridabad highlights some essential aspects of the relationship between heart health and exercise.
Why Exercise Matters for the Heart
Exercise reduces blood pressure, enhances circulation, and fortifies the heart muscle. It also helps maintain healthy cholesterol levels by raising HDL (good cholesterol) and lowering LDL (bad cholesterol). Regular activity reduces inflammation in the blood vessels, keeping them flexible and preventing blockages, which lowers the risk of heart attacks and strokes.
How Much is Enough?
Experts suggest at least 30 minutes of moderate activity, such as brisk walking or cycling, five days a week. For those recovering from heart attack post stenting or with low ejection fraction (EF), cardiac rehabilitation programs offer supervised, tailored exercise routines that gradually improve heart function. Activities like walking and light strength training, done in phases, are often recommended to build endurance safely.
Benefits Beyond the Heart
In addition to direct heart health, exercise promotes weight management, reduces stress, and improves mental well-being—all of which further reduce the risk of heart disease. Strength training, done twice a week, enhances muscle tone and boosts metabolism, aiding overall cardiovascular function.
“While the recommended amount of exercise is achievable for most, even small increases in activity can make a difference. Start slow, and gradually build your routine. For heart patients, supervised exercise is essential to avoid strain,” Dr. Kumar told Financial Express.com.
Consistency is key, and any movement is better than none when it comes to keeping your heart strong and healthy, he added.