Regular exercise is one of the most important tools available to everyone for preventing cardiovascular disease. You do not need to become a competitive athlete to take care of your heart health and support healthy circulation: walking, swimming, cycling and interval training can all be suitable, provided that you adjust the frequency and intensity to your individual condition.
Why is exercise so important for heart health?
Several well-known risk factors contribute to the development of a heart attack, including high blood lipid levels, high blood pressure, smoking, a sedentary lifestyle, an unhealthy diet and being overweight. Several of these factors can be influenced – and regular physical activity is one of the most effective ways to reduce the risk.
How much exercise does your heart need?
According to WHO recommendations, adults should get at least 150–300 minutes of moderate-intensity physical activity, or 75–150 minutes of vigorous-intensity activity per week, complemented by muscle-strengthening exercises twice a week. Moderate-intensity activity means exercising at a pace at which you can still hold a conversation but would no longer be able to sing.
The best forms of exercise for the cardiovascular system
Walking
Brisk walking is one of the gentlest and easiest forms of exercise to incorporate into your daily routine. Five 30-minute sessions per week exactly meet the WHO recommendation of 150 minutes of weekly activity.
Swimming
Swimming works the entire body while being gentle on the joints – making it an excellent choice for people who are overweight or have joint problems. Swimming for 30–40 minutes, 2–3 times a week, can help you reach the recommended amount of weekly physical activity.
Cycling
Cycling provides moderate to vigorous exercise while remaining gentle on the joints. With 3–4 sessions of 30–45 minutes per week, it is easy to meet the recommended weekly amount of physical activity.
Interval training (HIIT)
HIIT alternates short, intense periods of exercise with periods of rest. According to one study, three 20-minute interval-training sessions per week were found to be just as effective at reducing blood pressure as four 30-minute sessions per week performed at a steady pace. Because HIIT places a significant strain on the heart, people with high blood pressure or an existing heart condition should consult their doctor before starting.
How should you get started?
Choose the form of exercise you enjoy most, start at a lower intensity, and gradually incorporate it into your weekly routine – consistency is more important than the length of any individual workout.
In addition to exercise: you can also support your heart health with nutrients
Adequate nutrient intake also plays a role in protecting the cardiovascular system. Omega-3 fatty acids (EPA and DHA) and selenium are nutrients that are often not consumed in sufficient amounts as part of the average diet. EPASEL soft capsules contain these two ingredients – marine fish oil and selenium – and are recommended for people at risk of cardiovascular disease as part of heart attack prevention. A 2–3-month course of use contributes to lowering cholesterol levels, restoring the balance of blood lipids, maintaining the elasticity of blood vessel walls and reducing the risk of thrombosis. EPASEL does not replace a healthy lifestyle or regular physical activity; rather, it complements them.
