Exercising for Heart Health
Everyone knows the recommendation: engage in 150 minutes of physical activity per week. But why?
Being physically active has many benefits, including making it easier to perform daily tasks and lowering the risk of depression and age-related cognitive decline. Regular physical activity is also essential for your cardiovascular health. The heart itself is a muscle that gets stronger with moderate to vigorous physical activity. This increases its ability to pump blood throughout the body, which in turn increases the levels of oxygen in the blood and can increase the blood flow to your muscles.
Adults should aim for 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. Aerobic activity is any movement that raises your heart rate and benefits your cardiovascular fitness.
- Moderate-intensity activity makes your heart beat faster and your breathing heavier than normal, but you should still be able to talk. Examples include brisk walking, water aerobics, dancing, gardening, tennis, and biking slower than 10 miles per hour.
- Vigorous activity requires more effort; you’ll get warm and sweaty and won’t be able to talk without losing your breath.
Why it Matters:
Coronary heart disease is a condition where a waxy substance called plaque builds up inside the arteries that supply the heart itself with blood (the coronary arteries). When there is a build-up of plaque, it can reduce or block the blood flow to the heart. Plaque can rupture and cause a blood clot to form on the surface of the plaque. If large enough, the blood clot can completely block blood flow through the coronary artery, which causes a heart attack. There are many risk factors which can increase the likelihood of coronary artery disease. Exercise can help reduce these risk factors by:
- Lowering blood triglycerides and blood pressure
- Increasing HDL (“good”) cholesterol
- Helping to reduce the risk of being overweight or obese and maintaining a healthy weight
- Help regulate blood sugar and insulin levels, lowering type 2 diabetes risk
- Reducing C-reactive protein (CRP) which signals inflammation and increases risk of heart disease
Physical activity can also reduce the risk for a second heart attack in those who have previously had a heart attack. Exercise can also improve the heart functioning in those with coronary heart disease. Remember to talk with your doctor before starting or changing your exercise routine to make sure it’s safe for you.
American Heart Association recommendations for physical activity in adults and kids. www.heart.org. (2024, January 19).
www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
U.S. Department of Health and Human Services. (2022, March 24). Physical Activity and Your Heart: Benefits. National Heart Lung and Blood Institute. www.nhlbi.nih.gov/health/heart/physical-activity/benefits
The Sleep-Heart Connection
Chronic sleep deprivation can negatively impact your cardiovascular health. While many Americans fall short of the recommended seven hours of sleep (often due to late-night screen time), few recognize the long-term consequences. Even if you feel fine, insufficient sleep can quietly damage your heart.
Sleep loss disrupts hormones that regulate hunger, leading to increased cravings for high-fat, high-carb foods. This behavior contributes to obesity, which is more common among those who sleep less than seven hours nightly. Additionally, inadequate sleep triggers physiological changes that elevate blood pressure, blood sugar, and inflammation markers—all of which heighten heart disease risk. One study found that sleeping under six hours a night was linked to a 20% higher chance of heart attacks. Another study revealed that middle-aged adults with sleep issues had nearly triple the risk of heart disease.
To improve sleep, establish a consistent bedtime routine and wake-up schedule. Smart watches and fitness bands can help track sleep patterns and send reminders to wind down. Create a sleep-friendly environment: keep your bedroom cool, dark, quiet, and free from electronics at least an hour before bed. Avoid caffeine after midday and limit alcohol, which can disrupt sleep later in the night.
If you regularly struggle with sleep, talk to your doctor. Persistent insomnia, stress, anxiety, or sleep disorders such as sleep apnea can often be treated. Making sleep a priority is one of the simplest and most effective ways to support your heart and overall health.
Corliss, J. (2022, August 1). Too little sleep may be hard on your heart. Harvard Health. www.health.harvard.edu/heart-health/too-little-sleep-may-be-hard-on-your-heart
Taking Care of You
Self-care includes any activity that supports your own physical, mental, and emotional well-being. It can be simple; it might involve taking a walk, connecting with a friend, or spending a few quiet moments journaling. The approach varies from person to person. The goal is to identify what feels grounding and restorative.
Often, self-care is overlooked until feelings of overwhelm or burnout arise. Incorporating it regularly into daily life can help prevent stress from accumulating.
There are meaningful mental health benefits associated with consistent self-care:
- Less stress: Intentional time for rest and reflection can promote balance and improve resilience.
- Lower risk of burnout: A steady self-care routine contributes to a healthier work-life balance and has
been linked to increased job satisfaction. - Better mood and focus: Feeling rested and supported makes it easier to concentrate and maintain productivity.
- More confidence: Attending to personal needs reinforces self-worth and encourages a sense of value.
Getting Started is Simple:
- Build a personalized self-care plan: Identify activities that bring comfort or joy and schedule them regularly.
- Start small: Even brief moments of care—10 minutes a day—can make a noticeable difference.
- Stay consistent: Self-care is not a one-time solution but an ongoing commitment.
- Pay attention to physical and emotional signals: Fatigue, irritability, or unease may indicate a need to pause and recalibrate.
Prioritizing self-care fosters long-term mental wellness and a more balanced life.
