Cardiovascular disease (CVD) refers to conditions that affect the heart and blood vessels, such as heart attacks, strokes, and high blood pressure. It’s often caused by blocked or narrowed blood vessels, which can lead to serious health issues. The good news? Many forms of CVD are preventable through healthy lifestyle choices like regular exercise, good nutrition, and quitting smoking.
Cardiovascular disease remains the leading cause of death worldwide, but the good news is that it is often preventable through lifestyle changes, particularly exercise. For those diagnosed with CVD or at high risk, engaging in regular physical activity can be transformative.
This blog explores who is at risk, how exercise benefits cardiovascular health, and how exercise physiologists play a crucial role in making exercise safe and effective for everyone, including those new to physical activity.
Who Is at Risk of Cardiovascular Disease?
The risk of CVD increases with factors such as aging, obesity, diabetes, high blood pressure, high cholesterol, and smoking. According to studies, over 75% of adults aged 60–80 have some form of CVD. Even younger adults are not immune, especially if they lead sedentary lifestyles or have poor dietary habits. Beyond these modifiable risk factors, genetic predisposition and chronic inflammation also play significant roles.
How Does Exercise Help?
Regular exercise works as a "polypill" for the cardiovascular system. It provides direct and indirect benefits through physiological adaptations that improve heart health, reduce inflammation which is great for the whole body, and optimise metabolism. Here are 5 Important reasons to start exercise today:
Improved Heart Function: Exercise strengthens the heart muscle, enhances blood flow, and improves oxygen delivery to tissues. It can even reduce the size of existing blockages by promoting arterial flexibility.
Lowered Blood Pressure and Cholesterol: Aerobic activities such as walking, cycling, or swimming have been shown to lower blood pressure and LDL ('bad') cholesterol while raising HDL ('good') cholesterol.
Enhanced Cardiorespiratory Fitness (CRF): Studies indicate that even modest increases in cardiac function (e.g. being able to walk for longer without becoming puffed) can reduce CVD risk by up to 13%, making exercise one of the most impactful changes for heart health.
Reduced Inflammation and Oxidative Stress: Exercise increases antioxidant enzyme activity and reduces systemic inflammation, both of which contribute to preventing plaque buildup in arteries.
Weight Management and Insulin Sensitivity: Regular activity helps regulate blood sugar levels and reduces visceral fat (fatty tissue around your organs), a major driver of metabolic syndrome* and CVD.
Exercise as Prevention and Treatment
One of the most remarkable findings in cardiovascular research is how even small amounts of regular exercise can lead to significant improvements in health. Cardiac rehabilitation programs, often overseen by exercise physiologists, provide tailored exercise regimens for individuals recovering from heart attacks or living with chronic CVD. These programs typically combine aerobic and resistance training, shown to improve heart function and reduce future risk.
For prevention, the emphasis is on integrating moderate physical activity into daily life—30 minutes of brisk walking five days a week is a great starting point. Even individuals with a history of sedentary behaviour can benefit, as the body adapts positively regardless of the starting fitness level.
The Role of an Exercise Physiologist
Exercise physiologists are highly trained professionals who design and guide safe and effective exercise programs for people with chronic diseases, including CVD. Their expertise ensures:
Safety First: Exercise physiologists assess medical history, fitness levels, and risk factors to tailor programs to individual need - including their exercise likes and dislikes.
Confidence Building: Many people with CVD or those new to exercise fear overexertion. With professional supervision, they can gain confidence in their ability to exercise without harm.
Long-Term Sustainability: By emphasising gradual progress and enjoyable activities, exercise physiologists help clients adopt lifelong habits that improve health.
It’s Never Too Late to Start
Whether you are living with cardiovascular disease or looking to reduce your risk, exercise can be a powerful tool. With the support of an exercise physiologist, you can safely begin your journey, no matter your age or fitness level. Your heart will thank you for it.
Would you like to know more about how to get started with exercise? Book an initial appointment today !
References:
Ciumărnean, L., et al. Cardiovascular Risk Factors and Physical Activity for the Prevention of Cardiovascular Diseases in the Elderly. International Journal of Environmental Research and Public Health, 2022. https://doi.org/10.3390/ijerph19010207
Kaminsky, L. A., et al. The Importance of Healthy Lifestyle Behaviors in the Prevention of Cardiovascular Disease. Progress in Cardiovascular Diseases, 2022. https://doi.org/10.1016/j.pcad.2021.12.001
Sanchis-Gomar, F., et al. Exercise Effects on Cardiovascular Disease: From Basic Aspects to Clinical Evidence. Cardiovascular Research, 2021. https://doi.org/10.1093/cvr/cvab272
*Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, elevated blood sugar, abnormal cholesterol levels, and excess abdominal fat. Metabolic syndrome is not a single disease but rather a group of risk factors that often share common underlying causes, such as insulin resistance and chronic low-grade inflammation.
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