Do you experience shortness of breath while walking or running? Have daily activities that were once easy, such as climbing stairs, become strenuous all of a sudden? It may be time to take active steps to improve your heart health. Studies indicate that heart health can start to decline by the age of 20 as the organ’s function begins to slow due to the natural aging process. What’s more, even by this age, research shows that fatty streaks and fibrous plaque can start to build up in the arteries, especially if you eat an unhealthy diet or if your family has a history of poor heart health.
Your cardiovascular wellness may be the furthest thing from your mind when you’re young, but practicing good habits early can help support your long-term heart health and function. Eating a balanced diet and getting enough sleep can help to keep your heart in optimal condition, but if you want to keep your heart strong and resilient, you’ll need to add regular exercise to your daily routine. Several studies have proven that engaging in physical activities can enhance heart health, so here’s why you should get moving to achieve long-term cardiac fitness.
Improves Various Heart Conditions
Most heart issues develop without symptoms, and it’s why having regular checkups is crucial for early detection of heart conditions. An annual screening will also diagnose any potential concerns such as aortic stenosis, which is a heart valve disease that forces the heart to work harder. This may lead to chest pain or heart failure, and a specialist may recommend TAVI surgery to repair the diseased valve to regulate blood flow and relieve pressure on the heart. Be sure to have regular heart checkups if you’re 45 or older, or if you have high-risk factors like diabetes or a family history of heart disease.
Apart from having annual screenings, do regular, moderate exercises everyday to improve heart conditions and risk factors, including high blood pressure, heart failure, and coronary heart disease. Experts say that working out daily can lower blood pressure, reduce plaque buildup, and improve blood flow, all of which can significantly contribute to better heart health as you get older. The American Heart Association recommends adults to get at least 150 minutes per week of moderate-intensity aerobic activity like brisk walking or gardening. Alternatively, you can also do 75 minutes of vigorous aerobic activity like running or jumping rope, spread throughout the week to get your heart rate up and improve cardiovascular fitness.
Reduces Stress
Stress can have an impact on your heart health since it causes the prolonged release of stress hormones (cortisol and adrenaline), which causes your blood pressure and heart rate to rise. Being constantly stressed can eventually lead to inflammation and plaque buildup in your arteries, resulting in serious conditions like blood clots, heart attacks, or strokes. Finding time to de-stress should be a priority at any age to keep your heart healthy, so take time to rest and engage in mindful activities like meditating or listening to soft music.
Exercise can also be an effective stress reliever since it stimulates the production of endorphins, which helps you to feel good. In addition to this, working out reduces cortisol and adrenaline so you can feel calm and less anxious. It also improves sleep, which is crucial to cardiac health. To enhance the stress relieving benefits of exercise, try engaging in an activity that you enjoy. Whether it’s dancing, hiking, swimming, or jogging, any type of workout that you love makes it easier to integrate it into your lifestyle. It can also serve as a distraction from daily worries, providing you a healthy outlet for negative feelings while supporting your heart health.
Make healthy habits a priority to keep your heart in top condition as you age. Be sure to make time for exercise, and choose an activity that you love to lower your risks of developing heart conditions, improve cardiovascular issues, and reduce stress to have a strong and healthy heart. If you experience palpitations, unusual shortness of breath, or chest pains, consult your doctor for proper diagnosis and treatment.
