Cardiovascular Exercise for Good Heart Health

At Longevity Exercise Physiology Drummoyne,Edgecliff, Marrickville,Bella Vista, Randwick, Lindfield and Balmain  our Accredited Exercise Physiologists encourage all clients/patients to build up and maintain cardiovascular fitness for overall health, but most importantly for optimum heart health.

Cardiovascular risk factors

A sedentary lifestyle as well as high blood pressure, obesity, high blood lipids and smoking are the major risk factors for cardiovascular disease. Cardiovascular exercise, therefore, is particularly important to maintain optimum heart health. Cardiovascular exercise can prevent and manage heart conditions such as coronary artery disease, heart attack, heart failure, arrythmias, diabetes, etc. Cardiovascular exercise allows physiological changes such as improved aerobic capacity, muscular function and strength, in turn having less of a demand on the body for the task at hand and improving overall quality of life. Cardiovascular exercise promotes the improved function and dilation of arteries to decrease the risk of prolonged high blood pressure and atherosclerosis, which if left untreated can lead to a cardiac event. This in turn manages the 5 risk factors highlighted above by aiding in weight loss, lowering blood pressure, improving blood lipid profile and increasing insulin sensitivity. Stress and anxiety have been linked to cardiac events due to an increase in adrenaline and cortisol levels, and there are numerous findings highlighting that aerobic exercise (as well as resistance training) can help relieve stress, therefore supporting the benefit of aerobic activity.

What is cardiovascular exercise?

Cardiovascular exercise is any modality which increases your heart rate and breathing. Modalities include walking, running, hiking, stair climbing, bike riding, swimming, rowing, as well as sports such as soccer, basketball and dancing.

What are the cardiovascular exercise recommendations?

The Australian Physical Activity Guidelines recommend a minimum of 150 minutes of moderate aerobic activity per week such as brisk walking, or more than 75 minutes of high intensity aerobic activity per week such as running, or a combination of both. A common misperception is people undertaking ~10000 steps per day and believing they are reaching cardiovascular guidelines as they’re on their feet all day at work or doing particular lower intensity activities, however this is not enough. An individual needs to partake in moderate to high intensity activity which is perceived as an increase in heart rate and breath for bouts greater than ten minutes. In saying this, achieving 10,000 steps per day is great as it lowers sedentary time and therefore is recommended along with structured physical activity.

Is Cardiovascular exercise enough?

At Longevity Exercise Physiology, we approach your health holistically. We know that resistance training is just as important as cardiovascular training to prevent and treat chronic conditions, not just cardiovascular disease but conditions such as osteoporosis, mental health, alzheimers disease, cancers, multiple sclerosis, injuries including falls, obesity, etc. Check out a previous blog on ‘Why walking will only get you half way’ 

Contact Longevity Exercise Physiology and Personal Training Edgecliff, Lindfield, Marrickville, Randwick, Drummoyne, Balmain and Bella Vista on 1300 964 002 for all enquiries.

Written by Angela Vitucci