Exercising your way to a healthier heart

Written in association with: Dr Gosia Wamil
Published:
Edited by: Aoife Maguire

Sometimes it can be difficult to motivate ourselves to get off the couch and up and moving. The great news is that you don't need to be an elite athlete to incorporate more activity into your life this season. Experts suggest aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week. Spread out over seven days, this is just over 20 minutes a day – about the time it takes to walk to work! Activities such as brisk walking, cycling, and swimming are excellent options.

 

Renowned consultant cardiologist Dr Gosia Wamil explains the major benefits of regular exercise for your cardiovascular system.

 

 

What are the benefits of regular exercise for cardiovascular health?

 

Regular exercise provides multiple benefits for cardiovascular health. One benefit is that it lowers blood pressure, maintaining flexibility within arteries and blood flowing smoothly, which reduces hypertension, and also improves your HDL (good) cholesterol, lowering the LDL (bad cholesterol). Additionally, it reduces the risk of heart disease, by improving the strength of the heart muscle and reduces inflammation markers in the body, which prevents chronic diseases.

 

Furthermore, engaging in regular physical activity helps you to maintain a healthy weight, and encourages angiogenesis, which is the formation of new blood vessels, improving circulation and ensuring that your tissues receive sufficient oxygen and nutrients.

 

What are some simple tips to get fit and healthy?

 

Exercise doesn't have to be a chore. Finding joy in physical activity is essential for maintaining a consistent exercise routine. Choose activities you love, such as dancing, swimming, cycling, or playing a sport, as enjoyment increases the likelihood of sticking with it. You should start with small, manageable workouts, like a brisk 10-minute walk, and gradually increase the duration and intensity as you grow more comfortable. To keep your routine interesting and effective, mix different types of activities to work various muscle groups.

 

Consistency is crucial, so establish a routine that fits your schedule and stick to it. Finding a workout buddy or joining a fitness community can provide motivation and support, making exercise more enjoyable and holding you accountable. It is essential to set realistic goals and track your progress to stay motivated. Anticipate potential barriers to exercise and develop strategies to overcome them, such as breaking workouts into shorter sessions if you're short on time.  

 

It is important to note that consistency helps form a habit, so try to exercise at the same time each day. Reward yourself for meeting your exercise goals with simple pleasures like listening to your favourite podcast or enjoying a healthy snack. Finally, always listen to your body and consult a healthcare professional if you experience any unusual symptoms, such as chest pain or excessive shortness of breath.

 

Exercise is a powerful way to boost heart health. Incorporating it into your daily routine can greatly lower the risk of heart disease, leading to a longer and healthier life. By following these simple tips, you can make exercise a regular and enjoyable part of your lifestyle.

 

 

 

If you would like to book a consultation with Dr Wamil, do not hesitate to do so by visiting her Top Doctors profile today.  

By Dr Gosia Wamil
Cardiology

Dr Malgorzata (Gosia) Wamil, PhD is an Oxford-trained, internationally recognised consultant cardiologist. She practices at the world-renowned Mayo Clinic Healthcare in London and the Manor Hospital in Oxford. Her clinical specialities are heart failure and the precise application of non-invasive cardiac imaging techniques, including cardiovascular MRIcardiac CT, and advanced echocardiography (trans-oesophageal echocardiography, bubble echocardiography, contrast echocardiography, 3D echocardiography, and stress echo).
 
Dr Wamil’s extensive expertise has been honed through years of dedicated practice and specialized training, with patients frequently asking her for a second opinion. Dr Wamil pursued comprehensive cardiology training at the Oxford University Hospitals between 2008 and 2017. This rigorous program encompassed fellowships in cardiovascular medicine, advanced cardiac imaging, heart failure and cardiomyopathies. During this period, Dr. Wamil earned internationally recognised accreditations in echocardiography, cardiac CT, and cardiac magnetic resonance, showcasing her commitment to excellence. She has received multiple awards for her academic excellence, including fellowships and grants from esteemed organizations like the British Heart Foundation, the European Association of Cardiovascular Imaging and the European Society of Cardiology.
 
Acknowledged for her academic excellence, Dr. Wamil has been honoured with multiple awards, fellowships, and grants from esteemed organizations such as the British Heart Foundation, the European Association of Cardiovascular Imaging, and the European Society of Cardiology. Her research journey spans the spectrum, from fundamental science and drug development (MSc and PhD in Cardiovascular Science, University of Edinburgh 2005-2008), to pioneering proof-of-concept studies employing imaging techniques (British Heart Foundation Postdoctoral Fellowship at the University of Oxford 2016-2017) and randomized clinical trials (MSc in Clinical Trials, University of Oxford 2022-2024).

Dr. Wamil is known for her cardiac MRICT, and advanced echocardiography expertise and is often able to combine them in ways that are transformational ways in the treatment of complex cardiovascular cases. She is a board member of the European Association of Cardiovascular Imaging and a prestigious Leaders of Tomorrow Programme graduate. This involvement allows her to be pivotal in organizing international teaching courses and setting standards for operating cardiac imaging departments across Europe. Her dedication to education extends to imparting knowledge and expertise to aspiring medical students and junior doctors through diverse teaching platforms and programs. 
 
In her clinical practice, Dr. Wamil excels with a uniquely effective human-centric and holistic approach to medicine with patients. Her expertise, however, extends well beyond the hands-on practice.
 
She holds the esteemed position of Honorary Senior Researcher Fellow in the Deep Medicine Department at the University of Oxford, actively contributing to ground-breaking research. As a Diabetes Pharma Committee Member at the National Institute for Health and Care Excellence (NICE), she co-authored national guidelines for managing heart disease in people with diabetes. In recognition of Dr. Wamil's scientific contribution, she holds the title of Fellow of the European Society of Cardiology and is a member of several medical organisations such as the Royal College of Physicians, British Society of Echocardiography, and European Society of Cardiovascular Imaging and the European Heart Association.
 
 

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