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Exercise is one of the best things you can do for yourself and your heart. Exercise and heart disease go hand in hand. But you have to be careful because not all forms of exercise are good if you have heart disease.
How Does Exercise Help My Heart?
If you have heart disease, exercise can help your heart and blood vessels heal. Exercise can even reverse some types of heart disease and their risk factors. Regular exercise can:
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Strengthen your heart muscle, allowing your heart to pump more oxygen-rich blood throughout your body with less strain
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Improve your body’s ability to transport and use oxygen
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Promote flexible blood vessels to help keep your blood vessels open and lower your blood pressure
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Help you lose weight. If you’re overweight, losing just 10% of your body weight can lower your risk of heart disease in general. Weight loss also lowers your risk of diabetes, in turn a risk factor for heart disease.
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Reduce your cholesterol levels and inflammation in your arteries. This can slow or even reverse progression of atherosclerosis. Atherosclerosis can lead to and worsen many types of heart disease.
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Strengthen your muscles. Muscles can become weak with certain heart diseases, especially heart failure. Although exercise is not appropriate for all people with heart failure, even simple daily handgrip exercises can improve blood flow through your arteries.
When you incorporate regular exercise, the physical benefits to your heart can translate into a longer, healthier, and more functional life. Regular exercise improves your energy levels, so you’re better able to function day-to-day and do the things you love. You’ll probably also find that you have fewer symptoms of heart disease, such as chest pain and shortness of breath. What’s more, regular exercise reduces your chances of being hospitalized and of dying due to heart disease.
What Kind of Exercise Is Right for Me?
There are so many kinds of exercise that it can be difficult to know which type is best for you. The American Heart Association recommends that healthy adults get about 30 minutes of moderate exercise, such as a brisk walk, every day. However, if you have heart disease, you may need less intense exercise to keep your heart safe.
Before starting an exercise program, talk to your doctor. Intense or strenuous workouts or activities can be dangerous for people with heart disease. Exercise that is too strenuous can make a diseased heart work too hard, raise blood pressure, and increase your risk of heart attack. Examples of strenuous activities that you should generally avoid include:
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Shoveling snow
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Running
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Heavy lifting
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Exercising at high altitudes. Even a casual walk in the mountains can be too strenuous for some people with heart disease.
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High intensity sports, such as hockey, football, soccer, or basketball
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Any exercise in cold, hot or humid conditions
If you’ve had a heart attack or have heart disease, your doctor may recommend a cardiac rehabilitation program. Cardiac rehab includes an individualized exercise program designed and supervised by medical professionals. Cardiac rehab teaches you exercises that are safe and effective for your heart’s condition.
It’s not always easy to stick to an exercise plan. Don’t be discouraged by setbacks or a missed day here and there. Remember your goal of helping your heart function better and improving your health. Finding an exercise partner is a great way stay motivated. Ask friends or family to support you along the way and celebrate your successes.
