
Heart Health and Movement
In a world where sedentary lifestyles are at an all time, movement is a crucial part to our heart health. Think of your heart as your body’s engine, you want it to stay well oiled and like a car you don’t want it to be sitting for extended periods of time. Your doctor may have talked to you about exercise or it may already play a role in your life, but understanding how it affects you can be very important and play a key role in your lifestyle.
The Science Behind It:
Regular moderate- and vigorous intensity physical activity strengthens your heart muscle which improves your heart’s ability to pump blood to your lungs and your body. When more blood flows the oxygen levels in your blood increase and your capillaries (tiny blood vessels) widen to carry away waste products. So think of exercise as your body’s garbage person (sadly the smell may be included). This is very important because Coronary Heart Disease (a condition in which plaque builds up in your coronary arteries) affects 1 in 20 people and was the leading cause of death in the US in 2021. When plaque builds it narrows arteries which can cause blood clots that then can lead to a heart attack. An inactive lifestyle doesn’t lead to just heart disease, but also high blood pressure and cholesterol. Regular exercise can help reduce the risk of all of these, but to get the most benefits a healthy diet alongside is recommended.
Types of Exercise:
To receive heart health from movement benefits there’s two main types of exercise: Aerobic is more endurance based (think of cardio) and anaerobic, which is short duration/high intensity. Aerobic exercises such as running, swimming, cycling, pickleball, and walking are great ways to get your heart rate up and your blood pumping. The American Heart Association and American College of Sports Medicine also recommends intertwining aerobic with resistance training such as weightlifting for the greatest benefit for preventing and managing heart disease. Weightlifting along with HIIT and sprinting efforts are great examples of anaerobic exercises and are great to sprinkle into your routine. There’s a multitude of aerobic and anaerobic exercises so find out what’s best for you!
Success Stories:
Exercise has been proven to help prevent heart disease and even reduce symptoms, this is why heart health is directly related to movement. Piedmont Healthcare out of Georgia boasts about an 82 year old client who was referred for heart failure who has turned their life around through exercise. Their blood pressure lowered, BMI down, and an increase of strength and flexibility. Upland Hills Health in Wisconsin talks about a patient with a family history of heart disease. The patient underwent quintuple bypass surgery to avoid a massive heart attack which sprouted an increased exercise routine. Being quoted as “not one who really enjoys exercise” they’ve also seen an improvement with arthritis, decrease of back pain, and improved asthma. Upland Hills makes a great point about their not being a “magic pill” to take away heart disease but that 30 minutes of exercise is only 2% of your day.
Tips for Starting:
Exercise can be extremely daunting, but it doesn’t have to be! If you’re new or getting back into the swing of things, start small. Create small goals, focus on time under intensity rather than distance. A minimum of 30 minutes of exercise is recommended at least 4 times a week to keep your heart healthy and in shape. Designating/alternating days for your different types of exercise can help you build a routine faster and also keep you feeling fresh. Find exercises that you enjoy, and find places like group runs, gyms, or even a partner to help get out the door and help keep you accountable. Having proper equipment is also a game changer! We recommend going to your local running store *cough* *cough* The Running Well Store to get properly fitted for the shoes that best suit you as well as having the proper attire and other equipment for exercise. Having the proper equipment can really make a difference as it can help alleviate pains that may make it difficult to exercise or ramp up time and/or intensity. Our Gurus are very knowledgeable and can answer questions you may have about getting started, finding training plans, much more!
Conclusion:
You only have one heart during your life (unless you have a heart transplant), so why not take care of it? Pairing exercise with a balanced diet can further mitigate risks associated with heart disease, high blood pressure, and cholesterol. Whether you prefer aerobic activities like running or pickleball, or anaerobic exercises such as weightlifting and HIIT, finding enjoyable ways to stay active is key. Heart health and movement are interconnected, as success stories from individuals who have transformed their health through exercise underscore its transformative potential, proving that even small lifestyle changes can yield significant benefits. Starting an exercise routine doesn’t have to be daunting; setting achievable goals, varying workout types, and seeking support from communities or professionals can make the journey to a healthier heart both manageable and rewarding. By investing in regular physical activity, we invest in our long-term heart health and overall well-being.
About TRWS GURU Joseph
Joseph or “Baby Joseph” started at The Running Well Store in 2019. He’s ran at the competitive level in high school and college, but is a much more casual and social runner today. You can often find him at various group runs in town, and the sonic drive in. If this blog sounded familiar that’s because Joseph also writes descriptions for The Running Well Store Website. A true shoe nerd, you may struggle to find Joseph in the same pair of shoes and definitely not two days in a row. When Joseph isn’t running or selling shoes he loves to perform in musical theatre, operas, and choirs where he still will be discussing shoes and fitting peers.
Not certain what shoe is right for you?
We understand! There are a lot of options of footwear on the market and deciding what model is the right model for your needs is not easy. We are here for you! You can come into one of our three locations (Lee’s Summit, Northland and Mission, KS) for a free stride analysis. No appointment is necessary, but if you would like to schedule an appointment, click here. We take in-person and virtual fittings. Want to do research online? We have a find my fit tool that will help you narrow down footwear options. We hope to hear from you soon!
Sources:
https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
https://www.uplandhillshealth.org/exercise-for-your-heart-s-sake-tom-s-story/