Cardiovascular disease is one of the world’s number one killer of both men and women. Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels. It is associated with a build-up of fatty deposits inside the arteries. Globally CVD kills over 17.3 million people every year. 80% of premature deaths (before 60 years) are preventable with a healthy diet, regular physical activity, and avoiding smoking.
How Does Physical Activity Affect Your Heart?
The heart is a muscle that becomes more efficient with physical activity. Every time you are active, your muscles helps to circulate blood through the body. The process takes off strain and effort from the heart. When you begin exercising, your heart contracts faster, and circulation increases. This circulation causes oxygenated blood to reach your muscles quicker. The demand for blood increases. The heart tries to meet this demand by increasing the heart rate.
Two things happen to the heart when your physical activity takes place. Firstly, your heart will produce more beats per minute. Secondly, your heart will have a more forceful contraction each time it beats so that it can pump more blood throughout the body. This process makes your heart stronger.
Physical Activity Builds A Strong Heart.
A strong heart is beneficial for living. There are three benefits of a strong heart. Firstly, a strong heart will decrease your resting heart rate. Secondly, it will improve your ability to draw in deeper breaths. Finally, it will increase the calories that you burn. Physical activity not only helps you have a strong heart but it will also help you manage cholesterol. Exercise raises HDL (good) cholesterol. A strong heart will help you maintain normal blood pressure and blood flow. A strong heart will also help you maintain a healthy weight.
It Takes Time To Reap The Benefits.
The results of eating healthy and exercising will not happen immediately. When you start exercising, feeling of happiness may come immediately. However, developing a strong heart and reaping the full benefits of exercising may take weeks, months, or even years to materialize. Do not despair, keep on exercising.
Every Workout Counts.
Have you ever heard of the term “every work out counts no matter how bad it was”? It is actually true. A single exercise session protects your cardiovascular system for two to three hours. Dr. Megan Wasfy says, when you exercise you are training your heart to be more resilient. Training your heart to be strong requires physical activity that is intensity. You must engage in moderate to vigorous exercises.
Keep Your Heart Rate Up.
Vigorous exercises are called high-intensity exercises. This physical activity is done with a large amount of effort which gets your heart rate up. Vigorous exercise will cause you to start breathing rapidly. When you find it difficult to speak full sentences the physical activity is intense. Running, cycling, and High-Intensity Interval Training are all forms of vigorous exercise.
Keeping your heart strong should be your goal. Cardiovascular diseases were once believed to be associated with the elderly. However, more than half of the deaths happen before the age of 65. Premature deaths caused by cardiovascular diseases in people of working age (35-64years) are expected to increase to 41% by 2030. We can change this direction by making physical activity that strengthens our heart a lifestyle. Prevention is better than cure. Exercising frequently is one of the best ways to prevent cardiovascular diseases!