How Exercise Helps Your Heart

I’m sure many of you already know that physical activity is very important for overall health. Being physically active helps manage stress, helps you maintain a healthy weight (although diet does play a much larger role), helps improve mood an energy, decrease gastrointestinal issues, as well as improve insulin sensitivity. 

Since physical activity works your muscles and helps you burn energy, remember that your heart is the most important muscle in your body! Your heart pumps about 2,000 gallons of blood every day. If your heart is stronger, it beats slower and is more efficient. Here are ways that exercise can benefit your heart:

1. Lower blood pressure- As you exercise, your heart becomes more efficient at pumping blood which results in lower blood pressure levels. Ideally, your blood pressure is ≥120/80

2. Raise your HDL (“good”) cholesterol- HDL absorbs cholesterol and carries it back to the liver, and exercise has been known to help this process by increasing the production and efficiency of enzymes that carry out these actions. 40 minutes of cardiovascular exercise three to four times per week can raise HDL cholesterol by 2.5 md/dL.

3. Lower your triglycerides- Exercise has been found to lower your triglycerides by increasing the gene (apoC3) that prohibits the production of enzymes associated with triglyceride formation (lipoprotein lipase and hepatic lipase). (1)

Keep in mind any type of movement can help your heart. Generally getting 150 minutes of moderate exercise (50-70% of max heart rate) a week or 75 minutes of vigorous exercise (70-85% of max heart rate) can help with overall health. If you struggle knowing where to start, set small goals for yourself and break up the exercises throughout the day if that works better for you. Taking your dog for a walk, doing extra chores around the house, taking the stairs, and parking further away all add up. 

1. Wang Y, Shen L, Xu D. Aerobic exercise reduces triglycerides by targeting apolipoprotein C3 in patients with coronary heart disease. Clin Cardiol. 2019;42:56-61 https://doi.org/10.1002/clc.23104