Exercise has long been recognized as a powerful tool for improving heart health. Engaging in regular physical activity can strengthen the heart muscle, enhance blood circulation, and help maintain healthy blood pressure levels. Aerobic exercises, such as walking, jogging, cycling, or swimming, stimulate the heart to pump more efficiently, thereby reducing the risk of heart disease.
Importance of workout for heart heartDr. Purshotam Lal, Padma Bhushan, Padma Vibhushan & Dr. B C Roy National Awardee, Director, Interventional Cardiology, Metro Hospitals and Heart Institute, Noida says, “Moreover, exercise is a crucial factor in managing cholesterol levels. It can lower low-density lipoprotein (LDL) cholesterol, also referred to as "bad" cholesterol, while raising levels of high-density lipoprotein (HDL), also known as the "good" cholesterol. By maintaining a healthy cholesterol profile, the risk of atherosclerosis and coronary artery disease decreases significantly.”
Striking the balance
While exercise is undeniably beneficial, it is important not to overdo it. Some individuals, in their pursuit of better health, may push themselves beyond their limits, leading to overexertion and potential harm to the heart. For instance, intense endurance training, such as marathon running, can place excessive stress on the heart and lead to arrhythmias or other cardiac complications.
It is essential to strike a balance between the type, intensity, and duration of exercise to suit an individual's health status, age, and fitness level. Always remember that moderation is the key to reaping the full benefits of exercise while minimizing the risks.
Best workouts to keep your heart strongerAerobic exercises, ideally, at least five days a week for at least 30 minutes each day. Jumping rope, running, swimming, cycling, playing tennis, and brisk walking. Doctors advise at least 150 minutes per week of moderate activity, which they define as heart-pumping aerobic exercise.
Individualization
According to Dr. Lal, “India, like many other countries, faces challenges related to heart health due to changing lifestyles and a rise in sedentary behavior. According to the World Health Organization, cardiovascular diseases account for over 28% of all deaths in India. Lack of physical activity and poor dietary habits contribute significantly to this burden.”
“To combat this, we need to encourage personalized exercise plans that cater to an individual's unique needs and limitations. I recommend consulting with a qualified healthcare professional before embarking on any exercise regimen, especially for those with existing heart conditions or other health concerns,” says Dr. Lal.
The takeaway
A survey conducted by the Indian Council of Medical Research (ICMR) found that only 15.6% of Indians meet the WHO's recommended guidelines of 150 minutes of moderate-intensity aerobic activity per week. Rapid urbanization in India has led to lifestyle changes, contributing to higher rates of obesity, diabetes, and hypertension, which are risk factors for cardiovascular diseases.
