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Let’s talk about cardiovascular disease today and how physical activity helps. According to odds, u and I are most likely to die from some form of cardiovascular disease. Thousands of studies show that how lifestyle can substantially decrease the risk.
Dr Jeremy Morris did a study on this in 1953. He studied that the drivers of London double decker busses suffered more heart attacks than the conductors who walked up and down the stairs to collect tickets. Drivers had twice the rate of heart attack than conductors.
Most heart problems start with the arteries getting clogged with fat, cholesterol and calcium. Blocked arteries create trouble anywhere in the body but the most vulnerable locations are the narrow coronary arteries that supply the heart muscle itself that can stop the heart.
It is indisputable that heart attacks can be prevented. Though genes effect but our lifestyle keeps encouraging the disease - smoking, obesity, bad diets, stress and physical inactivity. Many ppl point out about physically active people dying young or having attacks.
Let’s study David McGillivray. He has run 100s of marathons including doing 7 marathons in 7 days in 7 continents. He underwent a successful triple bypass to avert an imminent heart attack. He admitted he ate huge qtys of junk food. Physical activity doesn’t shield from bad diet.
Having said that there is a possibility he could have died earlier had he not been so physically active. High BP, cholesterol and inflammation are the route cause of cardio vascular diseases. Let’s talk of these three
Cholesterol - LDL, HDL and triglycerides are what we measure when we test. Diets rich in sugar, saturated fats increase LDL. Conversely physical activity prevents heart disease by lowering triglycerides and raising HDL levels and to some degree lowering LDL.
BloodPressure-BP above 130/90 are concerning because unabated they damage wall of arteries. By forcing more blood to flow rapidly through arteries, physical activity stimulates the generation of new arteries throughout the body and helps keep existing ones supple this lowering BP
Inflammation occur when white blood cells in the blood stream react to inflammation caused by LDLs and high BP. While inflammation is caused by obesity, bad food, alcohol and smoking but is substantially lowered by physical activity
What and how much exercises are best? Start by not smoking and eating too much processed food. Cardio exercises is best for cardio vascular system. This require the heart to pump high volumes of blood to every corner of the body which keeps BP low and heart strong
Not only does is prevent disease but also helps in treatment. Resistance training improves HDL and reduces LDL. So combination of cardio and weight training is best suited for keeping your cardio health( reducing BP, improve HDL, lower LDL, triglycerides and inflammation)in check
I would recommend two cardio sessions of one hour each which can be brisk walk, jog,cycle or anything that keeps MHR around 60%. One HIIT for 20 odd minutes - 1 minute at 90% MHR any exercise followed by rest till HR comes normal and then repeat. 6-8 rounds
And 2sessions of full body strength training using weights covering five human movement patterns-squats, lunges,hinge,push,pull. Should be done under supervision. And before you start any regimen get a full checkup done & consult your physician. U deserve to be free from diseases
