Strengthen Your Heart
By Carrie Dunlea
February is Heart Health Month, a time to focus on ways to keep our most vital organ strong. Heart disease remains the leading cause of death worldwide, but regular physical activity can significantly reduce cardiovascular risk and improve overall well-being.
Many people associate exercise with weight loss, but its impact on heart health is just as critical. The World Health Organization (WHO) reports that cardiovascular diseases (CVDs) are the top causes of death globally, with a sedentary lifestyle being a major factor. Regular physical activity strengthens the heart muscle, ensuring better circulation and oxygen delivery throughout the body.
The National Heart, Lung, and Blood Institute (NHLBI) emphasizes that moderate- and vigorous-intensity exercise enhances circulation, allowing the heart to pump blood more efficiently. This improved function helps reduce strain on the cardiovascular system and increases endurance.
Exercise and Heart Health
One of the biggest benefits of exercise is increasing oxygen levels in the blood. A stronger heart pumps oxygen-rich blood more effectively, lowering the risk of hypoxia, a condition that can damage organs, including the brain. The Cleveland Clinic highlights that regular exercise helps prevent such complications by ensuring optimal oxygen transportation.
Exercise also plays a key role in preventing coronary heart disease, a condition marked by plaque buildup in the arteries. The NHLBI notes that aerobic activity helps lower blood pressure, reduce triglycerides (a type of fat in the blood), and increase “good” cholesterol (HDL). It also regulates blood sugar and insulin levels while reducing inflammation associated with heart disease.
For those diagnosed with heart disease or who have led a sedentary lifestyle, it’s important to consult a physician before starting an exercise routine. Vigorous activity may not be safe for everyone, but even low-impact exercises can offer significant cardiovascular benefits.
Heart-Strengthening Activities
A variety of exercises contribute to better heart health:
Aerobic Exercise: Activities like brisk walking, running, swimming, cycling, and tennis elevate heart rate and improve circulation. Over time, aerobic workouts make the heart more efficient, reducing blood pressure and lowering the risk of type 2 diabetes. Aim for at least 30 minutes of aerobic activity, five days a week.
Strength Training: Building muscle mass through resistance exercises helps burn fat and boost metabolism, both of which are beneficial for heart health. Incorporating strength workouts two to three times a week supports cardiovascular function.
Flexibility and Balance Training: While not directly strengthening the heart, yoga, Pilates, and stretching exercises help prevent injuries, allowing individuals to maintain an active lifestyle.
Healthy Eating and Stress Management: A diet rich in lean proteins, healthy fats, and fiber supports cardiovascular function. Foods like salmon, avocados, and whole grains help prevent atherosclerosis, a condition that hardens arteries. Additionally, managing stress through meditation and deep breathing exercises can lower cortisol levels, reducing strain on the heart.
Commit to a Healthier Heart
Heart disease is largely preventable and staying active yields long-term benefits. Whether through daily walks, strength training, or mindful eating, each step toward a healthier lifestyle strengthens the heart. This February, take charge of your heart health by adopting these habits. For more information on exercise and cardiovascular wellness, visit nhlbi.nih.gov.