How Does Exercise Make Our Heart Healthy?
We all know that exercise is good for our health — but have you ever stopped to wonder why it’s particularly beneficial for the heart?
The answer is simple: the heart is a muscle. And like any muscle in the body, it gets stronger with regular use. Just as we lift weights to build biceps or train our legs for endurance, exercise helps condition the heart to work more efficiently and effectively.
Why It Matters: Heart Disease in Australia
Heart disease is the leading cause of death and disease burden in Australia. The good news? Many of the risk factors associated with cardiovascular disease — such as high blood pressure, high cholesterol, and obesity — can be managed and even prevented through regular physical activity.
Exercise isn’t just for prevention, either. It plays a crucial role in managing existing heart disease and is a cornerstone of cardiac rehabilitation programs. Engaging in the right type and amount of physical activity can significantly reduce the risk of a second cardiac event and improve overall mortality outcomes.
How Much Exercise Do We Really Need?
While guidelines recommend at least 150 minutes of moderate-intensity exercise each week, research shows that even small amounts of physical activity can lead to major improvements in heart health.
Here’s what the research says:
- running for just one hour per week can reduce the risk of cardiovascular disease by 42%
- 30 minutes or more of resistance training can lower the risk by 23%
- 30 minutes of brisk walking weekly can lead to an 18% risk reduction
In short, you don’t need to become a marathon runner to protect your heart — consistency matters more than intensity.
The Science Behind It: What Exercise Does for Your Heart
Regular physical activity provides numerous long-term benefits to cardiovascular health. These include:
- improved oxygen efficiency
- lower resting heart rate and blood pressure
- increased HDL (good) cholesterol
- reduced risk of stroke
- prevention of hypertension
Start Small, Stay Consistent
Whether you’re just starting out or getting back into a routine, remember that some movement is better than none. A short walk, a light jog, or a strength session a few times a week can go a long way in keeping your heart healthy and strong.
And if you’re recovering from a cardiac event or managing chronic heart conditions, speak with an Accredited Exercise Physiologist to build a safe and effective program tailored to your needs.
Sources
Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018;5:135. doi: 10.3389/fcvm.2018.00135.