Heart disease continues to be the leading cause of death for men and women in the United States. In fact, the Centers for Disease Control and Prevention (CDC) reports that 1 in 5 women die from heart disease. Heart disease refers to several different types of heart disease. The most common is coronary artery disease, which is caused by plaque buildup on the walls of the heart’s arteries. Other forms of heart disease include heart attacks, heart failure, arrhythmias, and congenital heart defects.
Symptoms of heart disease vary, and some people don’t realize they have heart disease until they have a heart attack. Warning signs include shortness of breath, chest discomfort, difficulty speaking, palpitations, and sudden loss of responsiveness.
Exercise for a healthier heart
Certain uncontrollable factors increase your risk of heart disease, including age, gender, and family history. However, other factors that increase your risk of heart disease can be controlled, such as stress, lack of exercise, obesity, diabetes, smoking, and poor diet.
A healthy diet and lifestyle are the best ways to fight heart disease, so consider incorporating these three types of exercise into your daily routine to improve your heart health.
1. Aerobic exercise improves circulation and increases cardiac output. Get at least 30 minutes of moderate exercise that gets your heart pumping, such as brisk walking, dancing, or cycling, at least 5 days a week.
2. Resistance training with weights, bands, or body weight at least two consecutive days a week will help you build leaner muscle mass. Combined with aerobic exercise, it can increase good cholesterol levels and lower bad cholesterol levels.
3. Flexibility training (such as stretching and balance) is important for musculoskeletal health. It’s important to stay flexible and joint pain-free so you can maintain regular aerobic and strength training. Keep in mind that your overall pattern of life choices can determine your heart health. For more information and risks of heart disease, please contact your health care professional.
Check out Free Fridays at Rec Plex in February, courtesy of Rec Sports. Registration is not required. Activities include walking, running, swimming and using equipment. Check out our other wellness opportunities online.
