According to the American Heart Association, heart failure affects nearly 6.2 million Americans and is a leading cause of hospitalization in the United States.

Heart failure occurs when the heart is unable to pump enough blood and oxygen to meet the body’s needs. This can lead to symptoms such as shortness of breath, fatigue, swelling in the legs, and fluid retention. But there is a way to reduce the risk of heart failure – exercise.

How Does Exercise Reduce the Risk of Heart Failure?

Regular exercise is known to have numerous health benefits, including reducing the risk of heart disease, stroke, and diabetes, all of which are risk factors for heart failure.

Exercise helps to strengthen the heart muscle, making it more efficient at pumping blood around the body. It also helps to improve circulation, lower blood pressure, and reduce cholesterol levels, which are all key factors in keeping the heart healthy.

There are also more specific ways that exercise can reduce the risk of heart failure. For example:.

Exercise Helps to Maintain a Healthy Weight

Being overweight or obese is a major risk factor for heart failure. Regular exercise helps to maintain a healthy weight by burning calories and building lean muscle mass.

This can help to reduce the pressure on the heart and lower the risk of heart failure.

Exercise Improves Heart Function

Exercise helps to improve the function of the heart by making it more efficient at pumping blood. It can also increase the size of the heart’s chambers, allowing them to hold more blood.

This means that the heart can pump more blood with each beat, reducing the risk of heart failure.

Exercise Reduces Inflammation

Inflammation is a key contributor to heart disease and heart failure. Exercise has been shown to reduce inflammation in the body, which can lower the risk of heart disease and heart failure.

Exercise Helps to Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and heart failure. Regular exercise helps to lower blood pressure by strengthening the heart and improving circulation.

It can also help to reduce stress, which is another factor that can contribute to high blood pressure.

What Types of Exercise are Best for Reducing the Risk of Heart Failure?

Any type of exercise is better than no exercise, but there are certain types of exercise that are particularly beneficial for reducing the risk of heart failure. These include:.

Aerobic Exercise

Aerobic exercise, also known as cardio exercise, is any type of exercise that gets the heart pumping faster. Examples include brisk walking, jogging, cycling, swimming, and dancing.

Aim for at least 30 minutes of moderate-intensity aerobic exercise five days a week, or 25 minutes of vigorous-intensity aerobic exercise three days a week.

Resistance Exercise

Resistance exercise, also known as strength training, involves using weights or resistance bands to build muscle. Aim for two sessions of resistance exercise per week, working all major muscle groups.

Flexibility Exercise

Flexibility exercise, such as stretching or yoga, helps to improve flexibility and range of motion, which can reduce the risk of injury during other types of exercise. Aim to do flexibility exercises at least two days a week.

How to Get Started with Exercise

If you’re new to exercise or haven’t exercised in a while, it’s important to start slowly and gradually increase the intensity and duration of your workouts.

This will help to prevent injury and ensure that you stick with your exercise program in the long term. Begin with low-impact exercises such as brisk walking or swimming, and gradually increase the duration and intensity of your workouts over time.

If you have any health concerns or medical conditions, it’s important to speak to your doctor before starting an exercise program. They can advise you on any precautions you need to take and help you to develop a safe and effective exercise plan.

Conclusion

Regular exercise is one of the best ways to reduce the risk of heart failure. It can help to strengthen the heart muscle, improve circulation, reduce inflammation, lower blood pressure, and maintain a healthy weight.

Any type of exercise is better than no exercise, but a combination of aerobic, resistance, and flexibility exercises is the most effective. If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts. And if you have any health concerns or medical conditions, speak to your doctor before starting an exercise program.