February is here, and with it comes “Heart Health Month,” a perfect time to reflect on the importance of taking care of our most vital organ—our heart. At Monastery Heath, we understand how critical it is to support cardiovascular health through exercise and movement.
This month, let’s explore the powerful role that physiotherapy and exercise play in maintaining a healthy heart, improving circulation, and preventing heart disease.
Why Heart Health Matters
Your heart is at the center of everything your body does. It pumps oxygen-rich blood to every tissue, organ, and muscle. The better your heart functions, the better your overall health and quality of life. Unfortunately, many factors—such as stress, poor diet, lack of exercise, smoking and genetics—can lead to cardiovascular problems, including heart disease, high blood pressure, and stroke.
The good news is that the right kind of exercise, when done regularly, is one of the most effective ways to strengthen your heart, reduce the risk of cardiovascular disease, and improve your overall well-being.
How Exercise Benefits the Heart
We know that exercise isn’t just about weight loss or building muscle. It’s also about optimizing your cardiovascular system for long-term health. Here are some key ways that exercise benefits the heart:
- Improves Circulation and Blood Flow Regular physical activity increases the efficiency of your heart. As you exercise, your heart pumps more blood per beat, which reduces the strain on the organ and helps to increase overall blood flow. This improved circulation delivers more oxygen to your muscles and tissues, giving you more energy and stamina.
- Reduces Blood Pressure High blood pressure is a significant risk factor for heart disease. Moderate-intensity aerobic exercises, such as walking, swimming, or cycling, have been shown to lower both systolic and diastolic blood pressure. Over time, regular exercise can help reduce your risk of hypertension and support heart health.
- Strengthens the Heart Muscle Just like any other muscle in your body, your heart gets stronger when you engage in regular cardiovascular exercise. With consistent movement, your heart becomes more efficient at pumping blood, leading to a lower resting heart rate and less work required during physical activity.
- Increases HDL Cholesterol (The Good Cholesterol) Exercise helps to increase levels of HDL cholesterol, which plays a key role in removing excess cholesterol from the bloodstream. Higher levels of HDL help reduce the risk of plaque buildup in the arteries,
lowering the chance of heart attacks or strokes. - Improves Recovery and Function Post-Heart Surgery If you’ve had heart surgery or a heart-related procedure, physiotherapy is critical for rehabilitation. A tailored exercise program designed by a physiotherapist can help improve mobility, reduce fatigue, and
enhance heart function as you recover. - Regulates Weight and Prevents Obesity Excess weight is one of the leading contributors to heart disease. Regular physical activity, especially strength training and aerobic exercises, can help maintain a healthy weight and reduce the risk of developing conditions like diabetes, high cholesterol, and high blood pressure.
Types of Exercise for Heart Health
Not all exercises are created equal when it comes to heart health, but incorporating a mix of aerobic, resistance, and flexibility exercises can give your heart the attention it needs.
● Aerobic Exercise: Walking, jogging, swimming, cycling, or dancing are all examples of aerobic exercises that elevate your heart rate and boost cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of
vigorous-intensity exercise.
● Strength Training: Resistance training (e.g., weightlifting or bodyweight exercises) helps to build muscle and improve metabolic function, which can support a healthy heart by controlling blood pressure and cholesterol levels. Aim for two or more strength-training sessions per week.
● Flexibility and Stretching: Stretching exercises not only improve flexibility but also enhance blood circulation, reduce tension, and decrease stress—all of which contribute to heart health. Incorporating yoga, Pilates, or simple stretching routines can be
beneficial for the heart and overall body function.
● Balance and Core Work: Exercises that improve balance and core strength, such as Tai Chi, also support heart health by enhancing body posture, reducing the risk of falls, and improving circulation.
Tips for Getting Started
If you’re new to exercise or haven’t been active for a while, it’s essential to ease into a routine.
We recommend:
● Start slow and steady: Gradually increase the duration and intensity of your exercise routine. Begin with 10-minute sessions and build up as you feel more comfortable.
● Consult a health professional: If you have a heart condition or are recovering from heart surgery, working with a health professional who understands cardiac rehabilitation to create a personalized exercise plan is crucial. We’ll help you choose safe, effective exercises tailored to your health needs.
● Listen to your body: Pay attention to how your body responds to exercise. If you feel short of breath, dizzy, or excessively fatigued, stop and consult your healthcare provider.
● Consistency is key: Like any health habit, regular exercise is more effective than occasional bursts. Aim to make movement part of your daily routine.
Conclusion: Love Your Heart This February and Beyond
This February, we encourage you to “Love Your Heart” by taking small, consistent steps toward improving your heart health through exercise. Remember, it’s not about doing everything perfectly—it’s about staying consistent and making your heart health a priority. If you’re unsure where to start, don’t hesitate to contact us at Monastery Health for a consultation. Together, we can design an exercise plan that supports your unique needs and ensures a healthy, happy heart for years to come.
Let’s make this Heart Health Month the start of a healthier, more active lifestyle. Your heart will thank you!