Healthy Habits for a Healthy Heart
– Cardiovascular Exercise and a Healthy Weight

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The risks of developing cardiovascular disease can be reduced by adopting a new lifestyle, which involves shifting from certain habits to others.

We know that there are factors that increase these risks. Some of them, such as age and gender, cannot be modified.

Others can be modulated, for instance, hypertension, diabetes, and hypercholesterolemia. The treatment aims to achieve the target values established by clinical research.

Finally, modifying certain lifestyle habits has shown undeniable benefits in the prevention of cardiovascular disease.

The following article bears on cardiovascular exercise and a healthy weight.

You may wish to read the topics below from the same series:

Cardiovascular Exercise

A sedentary lifestyle is a well-established risk factor in the development of cardiovascular diseases.

Usually, the inactive person is caught in a vicious circle defined as follows: the less you exercise, the less you are open to it, and the less you want to exercise. This has to stop!

One of the best ways to start this therapy is to exercise assiduously right from the start.

Going for a walk regularly can make a difference. This type of physical exercise is accessible to all and does not cost a penny!

The inestimable advantage of getting moving by walking, swimming, cycling, or any other form of cardiovascular exercise, 150 minutes per week, is to significantly reduce the risk of heart disease.

There are simple ways for a person to quantify the intensity of his or her physical activity. There is no mistaking how easy or difficult it is to do a particular exercise.

A moderate-intensity exercise is done effortlessly; when we have difficulty performing a certain move, it is considered a high-intensity exercise.

Another way of assessing whether the level of effort is moderate or intense is to carry on a conversation during the exercise or activity in progress.

If the person’s speech is punctuated by accelerated breathing, the conclusion is that the level is intense.

The benefits are quickly noticeable

The positive effects of physical activity on breathing, heart rate, and blood pressure become apparent quickly, leading to better exercise tolerance.

The impact of regular exercise is also reflected in cholesterol levels, with a decrease in bad cholesterol (LDL) and an increase in good cholesterol (HDL).

Aiming for a Healthy Weight and Waistline

A healthy weight is defined by a body mass index (BMI) of less than 25, which takes into account a person’s height and weight. Many online charts can help you determine your BMI.

However, waist circumference might be an even more relevant indicator. It is recommended to maintain a waist circumference of less than 40 inches (101.6 cm) for men and less than 35 inches (88.9 cm) for women.

New Eating Habits

It’s hard to change everything at once. To succeed, you have to pick your battles. The goals must be achievable; otherwise, it’s a lost cause.

Killing Two Birds or More with One Stone

A good first approach could be to start by integrating regular physical activity. This acts as a catalyst for adopting a healthier lifestyle.

This initial change in our habits makes us more aware of our diet and helps us realize, if necessary, that smoking has no place in our lives.

Furthermore, these changes lead to weight loss, maintaining a healthy weight, and reducing waist circumference.

All these improvements contribute to better blood pressure, better diabetes control, and lower cholesterol levels.

Successes are noticeable quickly, even from the start of adopting a regular physical activity program.

Impacts on Mental Health

Good physical condition contributes to better stress management. It significantly boosts self-confidence, which in turn has a positive effect on mood.