Do you find your heart racing even after a short run? If so, it’s a sign that your heart may need some extra care and attention. Heart health is foundational to overall wellness and physical fitness. The heart serves as the powerhouse that sustains the body’s functions by circulating oxygen-rich blood to every cell and organ. Prioritizing heart health goes beyond preventing heart disease; it’s about fostering a robust and dynamic life for years to come.
“One of the simplest ways to support your heart health is through cardio exercise,” says Miten Kakaiya, fitness and wellness coach at Miten Says Fitness. “Cardiovascular exercises or cardio includes activities like running, jumping, dancing, brisk walking, etc that elevates heart rate and get your blood pumping” he adds.
But how can cardio help you? Let’s understand.
- Strengthens the heartLike any other muscle, the heart grows stronger with exercise. When you engage in cardio activities regularly, your heart becomes more efficient at pumping blood, which means it doesn’t have to work as hard to deliver oxygen to your body’s tissues. “Improved heart efficiency reduces the strain on your heart over time, lowering your risk of heart disease and other cardiovascular conditions,” says Miten.
- Lowers Blood PressureHigh blood pressure, or hypertension, is a major risk factor for heart disease. Cardio exercise helps to lower blood pressure by improving blood flow and promoting relaxation of blood vessel walls. Over time, this can lead to significant reductions in both systolic and diastolic blood pressure, reducing your risk of heart attack, stroke, and other cardiovascular events.
- Improves Cholesterol LevelsCardiovascular exercise has been shown to raise levels of HDL (high-density lipoprotein) cholesterol, often referred to as “good” cholesterol, while lowering levels of LDL (low-density lipoprotein) cholesterol, or “bad” cholesterol. “This effect helps prevent the buildup of plaque in the arteries, reducing the risk of Atherosclerosis and Coronary Artery Disease,” points out the expert.
- Promotes Weight Loss and Weight ManagementMaintaining a healthy weight is essential for heart health, as obesity is a significant risk factor for cardiovascular disease. “Cardio exercise itself is an excellent way to burn calories and shed excess pounds, making it easier to achieve and maintain a healthy heart,” states the expert. Even if weight loss isn’t your primary goal, regular cardio activity can help you maintain your current weight and prevent gradual weight gain over time.
- Boosts Mood and Mental HealthExercise isn’t just good for the body; it’s also beneficial for the mind. Cardiovascular exercise stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and well-being. Regular cardio workouts reduce symptoms of depression, anxiety, and stress, improving overall quality of life and emotional well-being.
Incorporating cardiovascular exercise into your regular routine can be easier than you think. To maintain good heart health, try to engage in at least 150 minutes of moderate-intensity aerobic activities, such as brisk walking or cycling, every week. If you prefer vigorous-intensity exercises like running or swimming, aim for 75 minutes per week.
It is important to spread these sessions out over several days for optimal benefits. Remember to start at a comfortable pace and gradually increase the intensity as your fitness level improves. Over time, this can significantly enhance your cardiovascular health.
