How exercise protects your heart health

Heart attacks are one of the leading causes of death worldwide, but the good news is that many of them can be prevented.

One of the most effective ways to lower your risk of a heart attack is through regular exercise. It’s a natural, powerful, and accessible way to keep your heart healthy and your life on track.

The heart is a muscle, and like any muscle, it becomes stronger when you use it. When you exercise, your heart works harder to pump blood and oxygen to the rest of your body.

Over time, this makes your heart more efficient and resilient. Studies have shown that people who exercise regularly are significantly less likely to have a heart attack compared to those who lead a sedentary lifestyle.

Cardiovascular exercise—activities that get your heart rate up—is particularly beneficial for heart health. This includes things like brisk walking, jogging, cycling, swimming, or dancing.

A landmark study published in Circulation found that engaging in at least 150 minutes of moderate aerobic exercise per week reduced the risk of heart attacks by up to 30%.

Even small amounts of exercise can make a difference. For example, just 15 minutes of walking a day has been shown to improve heart health.

Exercise works in several ways to protect your heart. First, it helps lower your blood pressure, which is one of the biggest risk factors for heart attacks.

High blood pressure forces your heart to work harder, and over time, this extra strain can damage your arteries. Regular exercise helps keep your blood vessels flexible and reduces the pressure inside them.

Another way exercise helps is by improving your cholesterol levels. It increases your levels of HDL, the “good” cholesterol that helps remove harmful fats from your bloodstream.

At the same time, it can lower your levels of LDL, the “bad” cholesterol that can build up in your arteries and lead to blockages.

This is backed by research, including a study in the American Journal of Cardiology, which found that people who exercised regularly had healthier cholesterol profiles and a reduced risk of heart disease.

Exercise also helps manage weight, another critical factor for heart health. Carrying excess weight puts extra stress on your heart and can lead to conditions like high blood pressure, diabetes, and high cholesterol.

By burning calories and building muscle, exercise helps you maintain a healthy weight and reduces these risks.

Stress is another piece of the puzzle. Chronic stress can lead to behaviors and conditions—like overeating, smoking, or high blood pressure—that increase the likelihood of a heart attack.

Exercise is a natural stress reliever. It reduces levels of stress hormones like cortisol and releases endorphins, which improve your mood and overall sense of well-being.

It’s important to remember that you don’t have to become a marathon runner to reap these benefits. Small, consistent efforts can go a long way.

If you’re new to exercise, start with something manageable, like a 10-minute walk after dinner, and gradually increase the intensity and duration as you feel comfortable. Even activities like gardening or playing with your kids count as exercise.

For those who already have heart conditions, exercise is still one of the best things you can do. Cardiac rehabilitation programs, which include supervised exercise, have been proven to reduce the risk of future heart attacks and improve overall health.

However, it’s always a good idea to consult your doctor before starting a new exercise routine, especially if you have existing health concerns.

In summary, exercise is a powerful tool for reducing the risk of heart attacks. It strengthens your heart, lowers blood pressure, improves cholesterol levels, manages weight, and reduces stress. And the best part? It’s free and available to everyone.

By making movement a regular part of your day, you’re taking an important step toward a healthier heart and a longer, happier life. Remember, every little bit of activity adds up, so start today and let your heart thank you tomorrow.

If you care about heart health, please read studies that vitamin K helps cut heart disease risk by a third, and a year of exercise reversed worrisome heart failure.

For more health information, please see recent studies about supplements that could help prevent heart disease, stroke, and results showing this food ingredient may strongly increase heart disease death risk.