The benefits of exercise on heart health KeepMoving

by Christine Fisher

Many of us may correlate exercise with losing weight. While that is one of the benefits of increased movement, we may forget the value workouts have on the heart.

The heart, like every muscle, gets stronger and healthier with exercise. “Physical activity triggers changes in blood vessels, muscles, metabolism and brain,” explains Suzy Trahan, LDN, RD, ACSM certified exercise physiologist, ACE certified personal trainer, director of Dynamic Dimensions Fitness Centers of West Calcasieu Cameron Hospital. “All of these promote better heart health.

Trahan says, over time, exercise increases the size of the heart’s chambers and conditions the heart. As a result, the heart relaxes more easily and pumps more efficiently because it requires less effort to send blood throughout the body.

“Exercise boosts the amount of blood circulating through the body by up to 25%, which encourages blood vessels to expand slightly and become more flexible. Exercise also promotes the production of nitric oxide, a molecule that relaxes and widens blood vessels.”

Aerobic exercise and resistance training are beneficial for boosting heart health. Flexibility is also key; although it doesn’t directly benefit heart health, it provides a strong foundation for being able to perform aerobic and strength exercise more effectively.

Aerobic exercise improves circulation, resulting in lowered blood pressure and heart rate. It also strengthens the pumping efficiency of the heart. Types of aerobic exercise include running, swimming, bicycling, playing tennis and brisk walking.

“Ideally, it’s beneficial to get at least 30 minutes a day, at least five days a week of aerobic exercise,” Trahan says.

Strength training helps reduce overall body fat, similarly to aerobic exercise; but it also helps create leaner muscle mass and improved circulation, resulting in less pressure on arteries, reducing the risk of a heart attack or stroke.

Studies show that a combination of aerobic exercise and strength training can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol. “Resistant training can be done with either weight machines to work arms and legs, with free weights or even with your own body weight as with yoga, tai chi or Pilates movements,” she says.

“Aim to do these two to three times a week, letting your muscles recover for a day in between.”

Movements to improve flexibility are powerful to benefit musculoskeletal health.

They help the body stay flexible and may reduce joint pain. “If you have a good musculoskeletal foundation, it enables you to do the exercises that help your heart, such as aerobic and strength training,” adds Trahan.

“In addition, being flexible improves balance, which also helps maintain stability and prevent falls.” She advises incorporating flexibility movements into workouts, before and after other exercises.

It’s normal to feel mildly sore for a day or two after a workout, especially for beginners. As the body adjusts, the soreness will fade. It’s beneficial to change the types of exercises you do after a few weeks to work different muscles, and it adds variety for those who don’t like to do the same things all the time.

Starting an exercise program can be as simple as going for a walk for a few minutes each day, gradually increasing the time and intensity, and then incorporating aerobic, strength training and flexibility movements over time. As always, check with your doctor if you have any concerns.

For more information, visit www.dynamicfitnesscenters.com.