As moderate exercise as it can help your heart health

  • According to a new study, moderate physical activities such as walking, cycling, and yoga can help people reduce their risk of heart failure.
  • Intense physical activity can also reduce the risk of heart failure.
  • But the researchers say very high amounts of vigorous exercise may not offer any additional benefits.

Engaging in moderate physical activity more often during the week could help many Americans reduce their risk of heart failure, according to a new study.

Moderate exercise includes activities such as walking at a moderate or fast pace, cycling, yoga, tennis, basketball, dancing, and recreational swimming.

More vigorous types of physical activity could also reduce the risk of heart failure, but researchers say very high amounts of strenuous exercise may not offer additional benefits.

Additionally, they found that the benefits of vigorous physical activity were greatest when people also engaged in moderate-intensity activity during the week.

This study matches up with others Research showing the link between regular exercise and improved heart health, including a lower risk of heart disease, stroke and cardiovascular disease.

But by using activity monitors to track how often and how people moved during the week, the researchers were able to distinguish the separate heart-related benefits of moderate and vigorous physical activity.

In the study, published Aug. 29 in the journal CirculationThe researchers analyzed data between 2013 and 2015 on over 94,000 adults enrolled in the UK Biobank, a large research database that includes health information for half a million adults in the UK.

For the ongoing study, participants wore an activity monitor on their wrist for seven consecutive days, 24 hours a day. This provided researchers with information on the intensity and duration of people’s physical activity.

None of the subjects in the study had been diagnosed with heart failure or had previously had a heart attack.

The researchers followed the participants for an average of 6.1 years after measuring their activity levels to see how many people were diagnosed with heart failure during that time.

Cardiac arrest occurs when the heart does not pump blood as it should. This can cause blood to return, leading to fluid collection in the lungs, which makes it difficult for a person to breathe.

An esteemed one 6.2 million Americans suffers from heart failure, with the condition contributing to more than 379,000 deaths in 2018, according to the Centers for Disease Control and Prevention.

The new study suggests that regular physical activity can reduce the risk of developing heart failure.

The researchers found that people who did 150 to 300 minutes of moderate physical activity per week had a 63 percent lower risk of heart failure.

Those who recorded 75 to 150 minutes of vigorous physical activity per week had a 66% lower risk of heart failure.

Both were related to people who did little or no moderate to vigorous physical activity.

These amounts of physical activity are the minimum recommended since 2018 Physical Activity Guidelines for Americans.

John Schuna Jr., PhD, an associate professor in the College of Public Health and Human Sciences at Oregon State University in Corvallis, Oregon, said much research on the protective effects of physical activity against cardiovascular disease has focused on acute conditions. such as heart attack and stroke and deaths related to those.

But “this is indeed the first investigation to show that objectively measured physical activity consistent with meeting current guidelines for aerobic activities significantly reduces the risk of heart failure,” he said.

The study results also showed that for both moderate and vigorous physical activity, some heart-related benefits appeared even at low levels of activity.

“These results indicate that every physical movement counts. A leisurely 10-minute walk is better than sitting and no physical activity, ”study author Frederick K. Ho, PhD, lecturer in public health at the University of Glasgow, Scotland, said in a press release.

However, “if possible, try walking a little faster, which increases the intensity and potential benefits of the exercise,” he added.

The findings also suggest that going beyond the recommended minimum level of moderate physical activity may provide greater protection against heart failure.

The researchers found that heart failure risk continued to decline for moderate physical activity levels of up to 600 minutes per week. After that, the benefits stabilized.

For vigorous physical activity, the benefits were maximum 75 to 150 minutes per week, but only if people also did at least 300 minutes per week of moderate physical activity.

Some people choose vigorous exercise because they can get a more intense workout in a shorter time. But the results of this study suggest that vigorous activities alone may not be enough to provide the maximum benefit for the heart.

The new study is observational, so it cannot show that certain physical activity patterns directly reduce the risk of developing heart failure. But it fits a growing body of research on the benefits related to the heart of the exercise.

Another limitation of the study is that most of the UK biobank participants are white, so more research will be needed to see how physical activity affects heart failure risk in other groups of people.

Overall, the new study supports 2018 Physical Activity Guidelines for Americans recommendation that people should “move more and sit less during the day”, particularly doing moderate to vigorous physical activity.

Exercising at these intensities has been shown to have the greatest benefits for heart health and other health aspects.

How people meet the guidelines can be done in a variety of ways, with any number of physical activities.

“To achieve these goals safely, individuals can choose any combination of moderate or vigorous intensity activities that are comfortable and familiar with completion,” Schuna said.

One of the most commonly recommended activities is walking, he said, which carries a low risk of injury.

Furthermore, “it is an easy-to-access activity for people of all ages and disabilities,” he said, noting that the elderly and disabled are often able to walk successfully.

There are also many moderate physical activities that you may not consider “exercise,” such as gardening and yard work, certain types of housework, playing with children, and shoveling snow.

Physical activity is also appropriate for people who already have heart problems, although people with heart problems – or other medical conditions – should consult their doctor before starting any new exercise program.

“Physical activity is important before and after developing a heart condition,” said Dr. Eugene C. DePasquale, a cardiologist at USC’s Keck Medicine, “because there is evidence that if you exercise after a heart attack or after you develop heart failure, it can actually help improve your long-term success. “

The new study also suggests that once physical activity guidelines are consistently adhered to, there could be an added benefit to adding more moderate physical activity, up to 600 minutes per week in total.

But to get there, you’ll first want to develop a habit of regular physical activity, which is often the biggest challenge for many people starting out.

Schuna said a lot of research has been done to try and understand what helps people stay with exercise, so far, without the “magic bullet.”

Also, what motivates one person to cycle to work every day may not help another person hit the gym in the morning.

However, Schuna said one thing that has been shown to predict whether people will maintain their physical activity program is social support.

“Individuals who are surrounded by friends and / or family members who socially support physical activity … will tend to be more successful by sticking to regular exercise and physical activity programs,” he said.

These support people may be physically active, he said, or they may just keep encouraging you to keep moving throughout the week.

Leave a Comment

Your email address will not be published.