Excercise

Like any other muscle, your heart requires regular exercise to stay strong and efficient. Regular physical activity boosts its ability to pump blood and brings more oxygen to the body's tissues.

“A combination of cardiovascular exercise [increasing your heart rate through physical activity)] strength training [using your body weight or weights at the gym], stretching, balancing exercises, and co-ordination exercises is important to increase your physical wellbeing,” says Dr Nico Abel, a sport and exercise physician affiliated with Mediclinic Hermanus.

Benefits of regular exercise on heart health

  • Lowers blood pressure: High blood pressure (BP) is a significant risk factor for heart disease. Regular physical activity helps keep blood vessels flexible and reduces the strain on the heart, leading to healthier BP levels.
  • Reduces cholesterol levels: Exercise plays a crucial role in managing cholesterol levels. It increases high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol, while lowering low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol. This balance prevents the build-up of plaque in the arteries, reducing the risk of heart attack and stroke.
  • Weight management: “You lose more weight in the kitchen than in the gym,” says Dr Abel. “The correct diet is the most important factor in weight loss. That, coupled with exercise, helps regulate weight by burning calories. Dietitians can help you follow the correct diet.”
  • Enhances cardiovascular function: Regular exercise strengthens your heart muscle, which allows it to pump blood more efficiently. This means your heart can deliver oxygen and nutrients to your body's tissues more effectively. Exercise also stimulates the growth of new blood vessels, which further enhances circulation.
  • Regulates blood sugar: Diabetes is a significant risk factor for heart disease. Being active is important as it helps regulate your blood sugar levels, reducing your risk of developing Type 2 diabetes.
  • Reduces stress: “Exercise helps with the release of endorphins (‘feel-good hormones’) in your body. These endorphins are your body’s natural mood elevators,” says Dr Abel. “Regular exercise also improves your sleep pattern, which is important for weight loss and mental fitness.”

Making exercise part of your daily life

“Making exercise a consistent part of your routine doesn't necessarily require a gym membership or intense workout sessions,” says Dr Abel. Small daily changes to your routine can have a profound impact on heart health. Here are his recommendations.

Make simple lifestyle tweaks. “Park your car further away from the shops, take the stairs and not the lift, stand more and sit less during the day.”

Go for a medical checkup. Existing chronic conditions, such as arthritis, will worsen if you exercise incorrectly. Get the all-clear from your healthcare professional. Advice from a qualified trainer may also be helpful.

Find activities you enjoy. The key to maintaining a regular exercise routine is doing activities you enjoy. Whether it's dancing, cold-water swimming, hiking, or playing a sport, make them a sustainable part of your lifestyle.

Develop a habit: Consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength-training exercises on two or more days. “Moderate exercise means you can still have a conversation while you exercise,” says Dr Abel.  “Slowly increase up to 30 minutes five times per week. Vigorous exercise means you’re too out of breath to talk while you exercise but build up to this slowly if you’re starting out. Aim for 40 minutes of strength training twice a week and ensure you get advice about the correct technique from a qualified fitness trainer.

What your exercise routine must do for you

  • Improve flexibility – Stretching exercises
  • Get your heart to beat faster – Aerobic exercise
  • Strengthen your muscles through weight training – Resistance training
  • Improve your balance - Coordination exercises

By incorporating regular physical activity into your life, you can enhance the efficiency of your heart, reduce the risk of cardiovascular diseases, and improve your overall wellbeing.

To find a cardiologist or sports medicine specialist near you, click here.