Exercising your way to a healthier heart

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.