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Heart health and exercises: It is a well-known fact that physical activity helps improve cardiovascular health. People who exercise regularly, consume a Mediterranean-style diet, maintain a normal weight, and avoid smoking can protect themselves against coronary artery disease and vascular disease. According to research conducted by Johns Hopkins Medicine, these four lifestyle factors reduced the chance of death from all causes by 80 per cent over an eight-year period during which more than 6,200 subjects were tracked.
Physical activity helps reduce the risk of cardiovascular mortality.
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How exercise helps improve cardiovascular health
The reasons why physical activity helps improve heart health include a lower blood pressure due to exercise, weight control, strengthened muscles, increased ability of muscles to draw oxygen from the circulating blood, motivation to quit smoking, reduced risk of developing diabetes by over 50 per cent because muscles can better process glycogen, decreased stress, and reduced inflammation, among others.
When people do not exercise regularly, they may become obese. Obesity affects the metabolism of the body, and increases the risk of cardiovascular diseases and Type 2 diabetes. But physical activity helps combat obesity and its comorbidities such as the onset of cardiovascular diseases. Physical activity also helps improve the health of patients with cardiovascular disease.
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This is because exercise enhances mitochondrial function, restores and improves vasculature, and releases myokines from skeletal muscles that preserve cardiovascular function, according to the US National Institutes of Health (NIH). Myokines are cytokines and peptides produced, expressed and released by muscle fibres and are involved in lipid and glucose metabolism, and improve cognition and bone formation.
Regular physical activity decreases cardiovascular mortality and helps individuals have higher insulin sensitivity, and a more favourable plasma lipoprotein profile. Physical activity suppresses atherogenesis or the formation of fatty deposits in the arteries, and increases the availability of vasodilatory mediators such as nitric oxide.
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Tissue metabolism and signalling also improve as a result of physical activity.
According to the American Heart Association, about 2,50,000 deaths annually in the United States occur due to a lack of regular physical activity. The AHA states that a sedentary lifestyle, high blood pressure, abnormal levels of blood lipids, smoking, and obesity are the five major risk factors for cardiovascular disease.
Exercise reduces these risk factors and also the possibility of requiring coronary revascularisation procedures such as bypass surgery or coronary angioplasty, which is a procedure used to open clogged heart arteries.
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Physical activity also reduces low-density lipoprotein levels, or bad cholesterol in the blood, and increases high-density lipoprotein or good cholesterol.
In diabetics, insulin sensitivity increases as a result of exercise.
The ability of the body to take in and use oxygen, and transport it through the body is enhanced. The capacity of blood vessels to dilate in response to hormones is improved, and muscle flexibility increases. Anxiety and stress are reduced, and self-confidence is increased.
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However, continuously high levels of physical activity can be detrimental to heart health.
A joint consensus statement from the Centers for Disease Control and Prevention (CDC), and the American College of Sports Medicine (ACSM), the Surgeon General’s Report, and a report from the NIH said that the benefits of exercise can be obtained by engaging in at least 30 minutes of modest activity on all days of the week, where modest activity means activity similar in intensity to brisk walking at a rate of three to four nikes per hour.
One can also do cycling, yard work or swimming. These activities are equivalent to five to seven 30-minute sessions per week such that 600 to 1,200 calories are expended every week.
How certain points being focused on during exercise helps improve heart health
Certain points on the body help improve heart health when focused on during exercises.
For instance, certain pressure points below the foot are associated with relaxation and stress reduction, and when they are stimulated during exercises like yoga, or certain types of foot massage, the parasympathetic nervous system is activated, Dr Gajinder Kumar Goyal, Clinical Director & Sr, Consultant, Cardiology at Marengo Asia Hospitals, Sector 16, Faridabad, told ABP Live. The parasympathetic nervous system is one of the two divisions of the autonomic nervous system that plays a role in “rest and digestion” and drives the fight or flight response in stressful situations, helping the body relax during danger.
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Dr Kumar Goyal explained that the activation of the parasympathetic nervous system promotes a relaxation response, which can help lower blood pressure and reduce overall stress on the heart. “Stimulating specific points can improve blood circulation. Good blood circulation is crucial for heart health as it ensures that the heart receives an adequate supply of oxygen and nutrients. Improved circulation can also help prevent blood clots and reduce the risk of atherosclerosis (narrowing of the arteries).”
Acupressure and reflexology are practices that involve applying pressure to specific points on the body, including those on the feet, said Dr Kumar Goyal. “According to traditional Chinese medicine and reflexology, stimulating certain points on the feet can have systemic effects on various organs, including the heart. While scientific evidence is still evolving, some studies suggest that these practices may have benefits for cardiovascular health.”
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Certain exercises such as walking and running improve muscle engagement, including those in the feet. Such muscle engagement promotes overall cardiovascular fitness which is vital for heart health, said Dr Kumar Goyal. He also explained that focusing on specific points on the body can be a complementary approach to support heart health, but it is not a substitute to a balanced diet, regular exercise, and other lifestyle modifications that directly improve cardiovascular health.
“Always consult with a healthcare professional, ideally a cardiologist or an expert in integrative medicine, before adopting any new practices, especially if you have pre-existing heart conditions or concerns. They can provide personalised advice based on your specific health situation,” said Dr Kumar Goyal.
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Certain points on the body being focused on during exercises is associated with Eastern medicine’s concept of energy channels and acupressure. Together with modern science, focusing on those points helps improve heart health because the regions are linked to numerous organs, including the heart, Dr Amit Mittal, Cardiologist, Indraprastha Apollo Hospital, New Delhi, told ABP Live.
Dr Mittal explained that exercise directly improves cardiovascular health by strengthening the heart and improving blood vessel function. “Stimulating these foot points while exercising can enhance circulation, oxygen delivery to the heart, and lower stress, all of which contribute to better heart health. While additional research is needed, this combination of ancient wisdom and current understanding appears to have promise in terms of boosting cardiovascular health.”
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