Exercise isn’t just about hitting the gym or going for a run, it is any movement that gets your muscles working and burns energy. No matter your age, fitness level or ability, there is something for everyone. Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, breaks down the benefits of physical activity and simple ways to get started.
Many people believe physical activity is a scheduled “workout,” but it can take various forms. Walking to the shops, gardening, dancing around the kitchen, or carrying heavy shopping bags all count.
The key is finding what works best for you, so regular movement becomes part of your routine.
How much physical activity should you aim to do?
If you’re an adult, the World Health Organisation recommends that you carry out at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity per week. Muscle-strengthening activities are also advised for two or more days a week to reduce time spent sedentary.
Lauren Hewitt, Registered Associate Nutritionist at Heart Research UK, says: “Moderate-intensity physical activity can be described as any activity that increases your breathing rate, makes you feel warmer and raises your heart rate.
“You can measure this during any physical activity by seeing if you can talk comfortably, but shouldn’t be able to sing. This could include brisk walking, cycling or mowing the lawn.
“Vigorous-intensity physical activity is when you’re breathing hard and fast, but won’t be able to say more than a few words without gasping for breath. This includes exercise such as running, team sports or aerobics.”
Your heart is the hardest-working muscle in your body, beating over three billion times over your lifetime. By meeting or exceeding these recommendations, you’re helping keep your heart beating longer.
How does physical activity benefit your heart?
Like the rest of the muscles in your body, your heart needs to be worked out to stay healthy. Physical inactivity leads to a 24% higher risk of coronary heart disease.
Lauren explains: “Regular physical activity can strengthen your heart and reduce your blood pressure. As your heart becomes stronger, it pumps blood more efficiently, needing less effort to circulate it throughout your body. This can help lower your blood pressure and reduce strain on your arteries.
“Regular physical activity can also improve blood sugar control and reduce the risk of developing type 2 diabetes – a major cardiovascular risk factor. When you’re active, your body becomes more sensitive to insulin, allowing your muscles to use blood sugar more effectively for energy.
“When you are physically active, your cholesterol will begin to alter. Your LDL (bad) cholesterol levels may lower and your HDL (good) cholesterol levels may increase. You will burn fat and build muscle, which will help keep your heart healthy. Ultimately, physical activity is essential for a healthy heart.”
What about the benefits for the rest of your body?
Regular physical activity will help build cardiovascular endurance and muscular strength, improving flexibility and balance. Any activity that increases heart rate and blood flow will release endorphins, raising your energy levels and mood. Moderate-intensity activities such as brisk walking, jogging or tennis have been found to release the most endorphins.
Increasing your physical exertion levels will improve sleep quality and duration. Physical activity can also improve anxiety and depression by reducing the amount of stress hormones in your body, acting as a stress reliever. All aspects of your health are connected – these added benefits directly support your heart.
How can you add physical activity to your life?
Start with small daily changes to boost your activity and build healthy habits. This could be taking the stairs, walking instead of driving or standing on public transport. Over time, these simple and small actions become part of your everyday life.
“It’s important that you get involved in physical activity safely and at the right ability for you,” Lauren says. “Gradually build up your activity and work your way up to 30 to 60 minutes of physical activity per day.
“Don’t try to do all your exercise in one day, make sure you spread it out over the week. This will help you to avoid injuries, get your body used to new movements and be on your way to meeting the physical activity guidelines.
“Before and after any exercise, make sure you perform a warm-up or cool-down with gentle stretches or walking to prevent injury. Take breaks when you feel fatigued and keep hydrated during your activity, this will help you stay active throughout the week without making you feel unwell.
“If you don’t feel good one day, then take a rest day where needed before starting again.”
Motivation is key to setting goals and tracking progress. This will help you increase your physical activity and stick to a routine. You could monitor the number of steps you do each day or how long you’ve been active.
Remember, any increases in your physical activity levels mean that you’re improving your heart health. Download our Meals and Movement Journal here to track your daily physical activity.
Physical activity is a powerful way to protect your heart with small daily changes, it can make a big difference. To make it easy, download our ‘Design Your Own Home Workout’ and start moving toward a healthier heart today.
