A HEALTHY HEART IS VITAL FOR WELL-BEING and longevity. Heart disease remains a leading cause of death worldwide, emphasizing the importance of understanding the secrets to maintaining heart health. While no magical solution exists, this essay explores a holistic approach to unlocking one secret of a healthy heart — move.
I am particularly sensitive to the topic, as my extraordinary father died of cardiovascular disease in his 86th year. How many people can call Malcolm X and Dr. Martin Luther King friends? Or co-found a community college to open doors for the less privileged?
Of course, regularly tending to your heart health should not be limited to those of us who have lost a loved one to cardiovascular disease. Moreover, you don’t have to go extreme regarding risk reduction.
I focus on adopting lifestyle changes, including engaging in physical activity, following a heart-healthy diet, managing stress, and staying connected with loved ones.
This approach should significantly improve my heart health and reduce my risk of cardiovascular disease.
Movement and Longevity
In his podcast, longevity expert Peter Attia, M.D., recently explains that a healthy heart begins with physical activity. Here’s Dr. Attia on longevity:
“If you look at all of the metrics that are associated with longevity, there are none that even come within the same ZIP code as having a very high cardiorespiratory fitness.”
You know the guidelines for physical activity. But do they work? One study showed that subjects getting 150 to 300 minutes weekly of moderate physical activity (or 75 to 150 minutes of vigorous activity) were likelier to live longer than those who didn’t.
The nearly maximum association with mortality was achieved with 150 to 300 minutes/week of long-term vigorous physical activity, 300 to 600 minutes/week of long-term leisure time moderate physical activity, or an equivalent combination of both.
Movement and Cardiovascular Health
Moreover, frequent physical activity advances cardiovascular health in several ways, including:
- Lowering blood pressure
- Increasing insulin sensitivity
- Creating a more favorable plasma lipoprotein profile.
Insulin resistance is a complex condition in which your body doesn’t respond as it should to insulin, a hormone your pancreas makes essential for regulating blood sugar levels. Several lifestyle and genetic factors can contribute to insulin resistance.
High lipoprotein (a) — Lp(a), pronounced “L-P-little-A”) — levels increase your chances of having a heart attack, a stroke, and aortic stenosis. This observation is especially true if you have signs of coronary heart disease or familial hypercholesterolemia.
Move, But How Much?
We discussed the observation that those getting 150 to 300 minutes weekly of moderate physical activity (or 75 to 150 minutes of vigorous activity) are likelier to live longer than those without.
Let’s get more granular. Are you a weekend warrior?
If your physical activity routine is characterized by a weekly session or two, this may be sufficient to reduce your all-cause, cancer, and cardiovascular mortality risks.
This health improvement occurs even if you do not adhere to prevailing physical activity guidelines. Again move.
Is Walking Valuable?
Is walking your thing? Here is what I had to say in 2021:
Fifteen minutes of activity is associated with a 22 percent lower risk of early mortality.
These findings were presented at the EuroPRevent 2016 meeting. Walking also appeared to be associated with a 43 percent reduced risk of stroke and heart attack, irrespective of heart rate.
It does not take much to improve your health, as I wrote in this 2021 piece:
Does Walking Extend Life?
ARE YOU ONLY TO GET in a 15-minute walk as your physical activity of the day? My patients often ask whether walking…medium.com
Key points — Move to a Healthy Heart
Questions. Can I do less than an extreme workout to get cardiovascular benefits and improve my health and lifespan?
Findings. Yes. Engaging in moderate physical activity for 150 to 300 minutes weekly (75 to 150 minutes of vigorous activity)is associated with better health and longer life.
Meaning. Tend to your heart health by simply moving. I use walking as my base for physical activity, striving for a minimum of 30 minutes daily. Then I stack other exercises on top of this foundation, adding resistance training and vigorous physical activity on most days.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Move to a Healthy Heart.”
