Regular physical activity helps strengthen the heart muscle, improve blood circulation, reduce blood pressure, control cholesterol levels, and maintain a healthy weight, all of which help reduce the risk of heart disease.
The heart is primarily a muscle; when you exercise regularly, it becomes stronger and more efficient. Each beat pumps more blood, so the heart works less hard both at rest and during exertion. As a result, your heart rate decreases, you tire less quickly, and the heart wears out less rapidly over time. In short, by being active, your heart becomes a more efficient engine that runs smoothly without getting tired.
Regular exercise boosts your body, which helps reduce cholesterol that clogs your arteries: bad cholesterol (LDL). At the same time, it increases your good cholesterol (HDL), the one that cleans your arteries and protects your heart. As a result, you limit the buildup of fat on the walls of blood vessels, and you significantly reduce your risk of atherosclerosis and the heart problems that come with it. A little bit of exercise is enough to trigger these changes; your body does the rest on its own.
Regular movement improves the flexibility and elasticity of the arteries, thus facilitating blood circulation without increasing pressure. Regular activity also promotes the gradual widening of small vessels, thereby reducing resistance to blood flow. As a result, your heart doesn’t have to work hard to pump blood throughout your body. And since stress significantly affects blood pressure, exercising helps relieve accumulated tension and prevent pressure spikes. With fewer spikes and smooth circulation, your blood pressure remains more often in the optimal zone, reducing risks to your heart health.
Regular physical activity helps burn more calories, which directly aids in losing weight or maintaining a healthy weight. It specifically affects abdominal fat, that infamous fat around the belly which is particularly harmful to the heart when in excess. The more you move, the more you boost your metabolism, which wakes up and consumes more energy, even when you are resting. Essentially, you become a kind of engine for burning fat reserves! And that is clearly a major advantage in reducing the risk of heart diseases, which increases when there is too much fat in the belly area.
Regular exercise directly stimulates blood circulation throughout your body. By engaging in physical activity, your arteries and veins become more flexible and efficient, improving the vital transport of oxygen and nutrients to your organs. As a result, your heart works with less effort and wears out more slowly. Another benefit is that it limits the formation of dangerous blood clots that can block vessels and cause heart attacks or strokes. Exercise also encourages the creation of new small blood vessels (capillaries) around the heart, ensuring better natural "irrigation." In short, moving regularly helps you maintain healthy, strong, and efficient vessels throughout your life.
Regularly practicing yoga or meditation can improve heart rate variability, which is an excellent indicator of good heart health and longevity.
Laughter is considered beneficial for heart health. Indeed, laughing regularly helps to dilate blood vessels and improve blood circulation.
According to several studies, regular physical activity releases endorphins, also known as 'happiness hormones,' which can significantly reduce your stress, a recognized contributor to worsening heart problems.
Women and men who regularly engage in moderate physical activity reduce their risk of stroke by up to 30%.
It is important to pay special attention to the following symptoms: chest pain or pressure, unusual shortness of breath, dizziness, nausea, or heart rhythm disturbances during or after exercise. In this case, it is advisable to stop the activity immediately and consult a doctor.
Aerobic activities such as brisk walking, cycling, swimming, running, and aerobics are particularly effective for improving cardiovascular health and strengthening the heart.
Although regular physical activity provides significant benefits, it is also advisable to maintain a balanced diet to achieve optimal results in reducing the risk of heart disease.
If you have known heart conditions, it is crucial to consult your cardiologist before starting or resuming intense physical activity. Generally, moderate and progressive activity is recommended.
It is generally recommended to engage in at least 150 minutes per week of moderate-intensity physical activities or at least 75 minutes of high-intensity activities to achieve significant benefits for heart health.
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