Keep your heart in shape – the cardiological benefits of regular exercise.

The level of physical activity of Poles is alarmingly low. According to MultiSport Index 2023 data, one in three Poles are not physically active even once a month. Meanwhile, practising sports has numerous health benefits for the heart.

– It is worth emphasising that approximately 126 million cases of ischemic heart disease are reported annually around the world. It is also one of the main causes of death. The main cardiovascular risk factors, such as hypertension and hypercholesterolemia, can be controlled through regular physical activity. The position of the American Heart Association on resistance training (i.e., strength training involving the use of resistance during individual workouts, which forces the muscles to exercise) both in people with and without cardiovascular diseases confirms that 30 to 60 minutes of such training per week is associated with the maximum reduction in mortality from cardiovascular diseases. It has also been proven that regular physical activity is associated with extending life expectancy by up to five years – emphasises Dr. Ernest Kuchar, specialist in sports medicine and infectious diseases from the Medical University of Warsaw.

The beneficial effect of intense physical exercise cannot be overestimated, as it promotes better blood flow in the heart and can reverse even advanced atherosclerosis. Only six hours of training a week reverses the negative processes in the arteries. We must remember though that every portion of regular exercise, even the smaller one, is good for our health.

Low-intensity exercises such as walking, one of the simplest forms of physical activity, also bring many benefits to our heart and circulatory system. As scientific research confirms, incorporating regular walks into our daily routine causes significant positive changes in the functioning of our body.

Walking programmes result in an average reduction in blood pressure: systolic by 3 mmHg and diastolic by 2 mmHg. This shows how simple but systematic physical activity has a beneficial effect on improving the parameters of the circulatory system. Moreover, increasing the time of ordinary walking by about 30 minutes a day, 5 days a week, is associated with a 19% reduction in the risk of coronary heart disease.

It is also interesting how the pace of walking affects our health. Compared to those who prefer a slower pace, people who walk at a moderate or fast pace can reduce their risk of dying from cardiovascular disease by 24% and 21% respectively.

– Aerobic exercise, although it temporarily increases blood pressure, is a healthy way to stimulate and improve the functioning of our circulatory system. After physical activity ends, blood pressure not only returns to normal, but usually drops below baseline levels, which helps improve overall performance by strengthening the heart and blood vessels. Therefore, even short physical exercise is of great importance because it has a long-term positive effect on health – says Dr. Ernest Kuchar.

Exercise also lowers high blood pressure resulting from stiff arteries and increases cardiac output by up to 25%, which over time causes blood vessels to become more elastic. Training also stimulates the production of nitric oxide, a molecule that relaxes them. Therefore, it is worth exercising to take care not only of our appearance, but also of good cardiovascular health.

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