The secret of a strong heart: Discover the power of regular exercise

Fitness experts emphasize the benefits of regular exercise to improve cardiovascular fitness because through exercise, the heart muscle becomes stronger and more efficient, resulting in proper distribution of oxygen and nutrients to all organs and tissues. As you get older, it becomes more and more important to maintain a consistent exercise routine and follow a healthy diet plan.

Running (outdoors or on a treadmill): Contrary to popular belief, running in the cold or rain won’t actually give you a cold, it will help you achieve immense strength and build mental toughness. From cooling you down to allowing you to go farther, longer, and maybe even faster, running in the rain burns more calories because our bodies aren’t at risk of overheating and keeping you tough. Apart from strengthening muscles and improving cardiovascular fitness, running helps build strong bones, as it is a weight-bearing exercise and burns many kilo joules which in turn helps maintain a healthy weight. According to a study on the Advancement of Cardiovascular Disease, running daily for just 5 to 10 minutes at a moderate pace, say 6.0 miles per hour, can not only have a significant impact on longevity but can also reduce the risk of death from heart attack or stroke and other cardiovascular diseases. , lowers the risk of developing cancer, lowers the risk of developing neurological diseases such as Alzheimer’s and Parkinson’s disease. The study highlighted that runners generally have a 25%–40% reduced risk of dying prematurely and live about 3 years longer than non-runners. Better sleep and mood are other benefits of running. According to a group of Dutch researchers, running 2.5 hours per week or 30 minutes for five days a week can also result in maximum longevity benefits. Running in place can be an excellent alternative for burning calories when a person can’t get out for a run or doesn’t have a treadmill. It helps in weight loss, increases heart rate, improves blood sugar levels, improves cardiovascular function, increases lung capacity and improves circulation. According to a 2015 study on ‘Effects of running in place accompanied by abdominal pulling on healthy adult posture’, it was found that this exercise also helps improve posture by engaging the abdominal muscles. This reduces knee pain and makes it stronger and healthier. (Photo by Alex McCarthy on Unsplash)

In an interview with HT Lifestyle, Nikhil Kapur, Co-Founder and Director of the Atmantan Wellness Centre, explained, “With a slowed metabolism, many people gain weight. However, exercising regularly can significantly reduce the risk of obesity and heart problems. Men aged 40 and over face a variety of stressors, and chronic stress levels can have a detrimental effect on heart health, but fear not, as regular exercise effectively helps combat stress and anxiety, thereby contributing to better heart health. Incorporating regular exercise, especially with a focus on strength training, has been shown to be beneficial in maintaining muscle mass and bone density. These upgrades improve overall stability and play an important role in minimizing the risk of falls and injuries.”

Drishti Chabbria, Chief Experience Officer at Orangetheory Fitness India, explains, “We train every muscle in our body, but we often forget to prime the largest muscle in our body – our heart. Our heart is a muscle that helps us live a stronger and healthier life. Regular exercise does more than help us lose weight or build muscle and can be beneficial for many reasons. Most importantly, exercise is key to a healthy heart and helps build our heart health. By incorporating physical activity into your routine and strengthening your heart muscle, your heart’s ability to pump blood around your body improves over time. As more blood flows to your muscles and physical activity increases, your body improves heart condition and reduces your risk of heart disease.”

According to him, regular exercise can help your overall health and improve heart conditions by:

Lowering blood pressure or preventing it from rising
Reducing bad “LDL” cholesterol to reduce the risk of coronary heart disease
Increase your healthy “HDL” cholesterol
Maintain a healthy weight and burn calories, reduce stress and have a balanced lifestyle
Controlling blood sugar and insulin levels to reduce the risk of diabetes
Strengthen your blood vessels and heart function
Improves mental health which is a common contributor to heart conditions
Reducing inflammation in the body which can be a risk of heart disease

Drishti Chabbria reveals, “The secret to a strong heart includes aerobic exercise, also known as “cardio” which uses large muscle groups to increase our heart rate and improve our heart’s function. It’s important to incorporate cardio into your routine 3-4x a week, about 150 minutes to strengthen your heart and lungs. The key is to vary your activities so that you stay motivated to include physical activity. While many people focus on strength training a few days a week to increase bone density, and metabolism and build muscle, it’s important to note that incorporating cardio into a routine will improve efficiency in other exercises such as strength training. Regular cardio also allows your body to recover faster after exercise and perform better under stress levels.

He concludes, “Heart rate-based interval training is my best recommendation because it stimulates different muscles and a different response from your heart and blood vessels than lower-intensity exercise. One can incorporate the science of heart rate based interval training to guide you through intense training intervals and rest intervals to take you through our 5 heart rate zones and help achieve the “afterburn effect” so you can continue to burn calories at rest for the next 24 hours. Exercising every day is the key to a stronger and healthier heart!”

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