Physical exercise – a miracle cure for the heart

Physical exercise helps prevent hypertension, cholesterol accumulation, obesity and diabetes, which are the main enemies of the heart.

Increasingly in the world the number of people with heart disease increases, and with the busy routine, we often forget the importance of physical exercise mainly for heart health.

Regular physical exercise controls weight, blood pressure, sugar levels in the body, increases the rate of good cholesterol (HDL) in the body, and reduces stress.

For exercise to have the best effect on the body, it is necessary that it be guided by a professional. It must be kept in mind that the intensity of physical exercise needs to be controlled especially for those who have heart problems. Consult your doctor before starting to exercise.

Physical exercise should be routine and for a period of at least 30 minutes so that its effects are noticeable. Other healthy habits should be coupled with the practice of physical exercise such as healthy eating, consumption of at least two liters of water per day, and 8 hours of sleep a day with good sleep.

Effects of physical exercise on the heart

The heart becomes more efficient - it becomes more capable of carrying out its daily functions, which is to pump blood throughout the body, ensuring the arrival of oxygen to the rest of the body.

Decreased blood pressure - decreases the number of heart beats per minute, thereby reducing blood pressure, keeping it at ideal levels.

Strengthens the muscles of the heart - the muscles of the heart, like any muscle in the body, become stronger when we exercise, fighting premature aging.

Decreases the risk of heart disease - reduces levels of bad cholesterol, sugar, and fat in the belly, decreasing the risk of cardiovascular disease.

Beneficial physical exercises for the heart

Physical exercise should be routine and for at least 30 minutes a day to generate medium and long term benefits.

Walking or running are the most well-known physical activities that bring benefits to the heart, and this is available to everyone. It reduces the risk of high blood pressure, high cholesterol and diabetes. It improves the cardiovascular condition by increasing the life span of the heart.

Swimming is the most complete aerobic exercise, and it has advantages when practiced daily. Ensures the practitioner's physical form, and improves blood circulation. Water aerobics is another alternative to exercise in water for various age groups.

Cycling strengthens the muscles of the legs, abs, back and shoulders, in addition to doing enormous good to the heart. Get on the bike and go for a walk, the feeling of freedom and speed during this activity conveys well-being. Cycling for an hour a day brings great benefits to the heart.

Dance is a way of practicing physical exercise with your heart. The rhythm of the music conveys a feeling of joy, lessening the feeling of stress, which is beneficial for the heart. It accelerates the heart rate making the heart more efficient.

Pilates is not necessarily an aerobic exercise, like walking or cycling, but it does improve flexibility, posture and balance. The main benefit is to promote a sense of well-being, reducing long and medium-term stress levels

Routine medical examinations to assess heart function

To assess the function of the heart, routine examinations are often performed by the physician at least once a year, especially in individuals over 40, at risk or with established heart conditions.

Heart rate indicates the average number of heartbeats per minute. The average heart rate can vary from 60 to 70 in active individuals, or from 80 to 90 in more sedentary individuals.

Blood pressure is also an indicator of hypertension, a maximum blood pressure of 120 and a minimum of 80 is considered normal. Stress outside these standards can mean a high risk for cardiovascular disease.

The respiratory rate should indicate the number of breaths per minute, which gives an idea of ​​the amount of oxygen that reaches the lungs and is pumped through the heart. An adult and at rest takes an average of 20 breaths per minute.

In the laboratory, it is also possible to evaluate the levels of bad cholesterol (LDL), blood sugar, as well as sodium and potassium, which when they are not at the standard levels, can mean a risk to heart health.