The Impact of Physical Activity on Cardiovascular Health

Introduction

Regular physical activity is one of the most effective ways to prevent cardiovascular disease. Exercise helps to control weight, reduce blood pressure, lower LDL (bad) cholesterol, and raise HDL (good) cholesterol. This article reviews the types and amounts of physical activity recommended for heart health, including aerobic exercises, strength training, and flexibility exercise.

1. Aerobic Exercise and Heart Health

• Example: James, a 50 - year - old man, incorporates 30 minutes of brisk walking into his daily routine. Aerobic exercises like walking, running, or cycling strengthen the heart muscle, improve circulation, and lower blood pressure. Over several months, James notices that his resting heart rate decreases, his blood pressure normalizes, and he feels more energetic. These changes indicate a healthier cardiovascular system and a reduced risk of heart disease.

2. Resistance Training and Cholesterol Levels

• Example: Maria, a 45 - year - old woman, starts a resistance training program, lifting weights three times a week. Resistance training helps to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. After six months, Maria’s cholesterol levels improve, with a significant reduction in LDL and an increase in HDL. This shift in cholesterol balance reduces her risk of plaque buildup in the arteries, lowering her chances of heart disease.

3. Physical Activity and Blood Pressure

• Example: Peter, a 60 - year - old retiree with a history of hypertension, begins practicing yoga and swimming regularly. These forms of physical activity are known to reduce stress and help manage blood pressure. After consistent practice, Peter’s blood pressure readings drop from 140/90 mm Hg to 125/80 mm Hg, bringing his blood pressure into a healthier range and decreasing his risk of heart attack and stroke.