In Nigeria, there are cases of healthy-looking people suddenly slumping and dying due to heart issues. Some of these deaths could have been prevented if more people were made aware of what heart disease is and what to do to prevent or manage it. Heart disease affects everything around the heart and blood vessels. It focuses on problems like heart attack, stroke, or heart failure.
In other words, heart disease can affect anybody, from a baby to a full-blown adult. So, it is not a matter of “God forbid,” or “it is not my portion.” It is a serious matter that needs to be addressed, especially in Nigeria, where many people are ignorant of their health.
In Nigeria, it is common knowledge that hospital bills are expensive. Therefore, there are things you can do at home to improve your heart health. Today’s topic will focus on how exercise can go a long way to improving your heart health, especially in a SAPA economy like Nigeria.
Why exercise can help prevent or manage heart disease
According to the American Heart Association journal Circulation, living a sedentary, or inactive, lifestyle has consistently been one of the top five risk factors for heart disease. In simpler terms, lack of exercise puts you at risk of developing a heart disease. “Because physical activity has physiological benefits for the heart, it can not only help prevent, but also reverse some of the earlier damage to the heart and blood vessels,” said Dr. JoAnn Manson, the Michael and Lee Bell Professor of Women’s Health at Harvard Medical School.
Sitting around for long periods of the day and a lack of regular physical activity can take a toll on heart health. It can lead to weight gain, a higher risk of hypertension, diabetes, and high cholesterol. These conditions can lead to more complicated and even fatal health issues like atherosclerosis, heart attack, stroke, heart failure, and even atrial fibrillation (a type of irregular heartbeat).
But when engaged in regular exercises, your heart can pump more blood through the body and continue working efficiently and without stress. You will stay healthier and enjoy a great quality of life. Let us dive into deeper details about the benefits of exercises for the heart.
Lower blood pressure
Exercise makes the heart pump more blood with each beat, enabling it to function more efficiently. As a result, stress is reduced on the heart and surrounding arteries, leading to a healthier blood pressure. This is why health experts often recommend cardiovascular exercise, such as walking, running, cycling, swimming, and dancing, for those who have high blood pressure. Even if you do not have high blood pressure, these exercises are still good for your heart health as you age.
Improves blood flow
Regular cardio exercises enables the heart to achieve improved blood flow in your body. It is particularly targeted at the smaller vessels around the heart, which are prone to blockages from fat deposits. So, doing cardio can improve blood circulation in these areas and prevent the fat blockages that can lead to heart attacks. In other words, the more you exercise, the better the blood circulates around these small vessels, keeping your heart healthy.
Improves workout routine
When you start exercising for the first time, chances are high that you will experience some pain. It will take your body a while to get used to the exercises. But the more you incorporate exercises into your regular routine, the better and quicker your body pulls needed oxygen from your blood during workouts. This is why people who exercise often have hearts that perform better under stress. Ever seen an athlete panting heavily after doing a simple workout. But inactive people will pant like they are about to die if they manage to trek for five minutes.
Lower cholesterol
Regular cardio exercises can increase the amount of healthy HDL cholesterol and lower LDL cholesterol by as much as 10 percent. HDL also known as high-density lipoprotein is regarded as a good cholesterol because it can help remove excess cholesterol from the arteries and transports it back to the liver for processing. Hence, it can help reduce the risk of heart diseases like heart attack and stroke.
LDL also known as low-density lipoprotein, is often called “bad” cholesterol made of fat (lipids) and protein, which can travel through the bloodstream . Hence, high levels of LDL can lead to plaque buildup in arteries, which increases the risk of heart disease and stroke.
Reduces insulin resistance
Insulin resistance is a typical symptom of type 2 diabetes. It can also be found in type 1 diabetes. Insulin is essential for life and regulating blood sugar levels. Studies found that exercise is associated with substantial improvement in insulin sensitivity. A single session of a moderate exercise can increase the glucose uptake by at least 40%. Aerobic exercises such as running, swimming, or cycling have been found to help the body’s ability to use glucose.
Promote other healthy habits for the heart
Regular exercises do not just target a healthy heart, they foster a better lifestyle. They can help you maintain a healthy weight, eat a healthy diet, reduce unnecessary stress and improve your mood. In addition, regular exercises can reduce incidence of heart arrhythmia, like atrial fibrillation (AFib). AFib, a common type of heart problem, increases the risk of stroke caused by a blood clot. But, keeping a healthy weight, diet and exercise can reduce the risk of AFib.
In conclusion, it is a cheap and magic solution to a good heart health. If you are living a sedentary life that includes sitting at your work desk for hours, walking around briefly every few hours is a great exercise for your heart. If you have to go somewhere and it is close, consider trekking instead of hopping inside the nearest keke. If you can, try jogging around your neighbourhood or you can get a treadmill you can workout on to get your blood pumping smoothly.
Do not wait until something bad happens before you act. Thankfully, exercises are not as expensive as many people think. You must not register in a gym. All you need is to use that smartphone and watch YouTube videos about effective home workouts. Exercises are not just great to prevent heart diseases, it can help you enjoy a better and healthier life.
