It’s no secret that physical activity is good for our hearts, but what does new research say about the extent of its benefits? Studies in recent years have shed light on the connection between exercise and heart health, revealing exciting findings that emphasize the importance of incorporating fitness into our daily routines. From lowering the risk of heart disease to improving overall cardiovascular health, here’s a closer look at what researchers have discovered.

Exercise slashes heart disease risk

A study published in JAMA Cardiology in 2018 found that people who exercised regularly had a lower risk of developing heart disease than those who didn’t.

The study followed over 4,000 participants for six years and found that the risk of heart disease was 48% lower in those who exercised regularly, compared to those who were physically inactive.

The study also found that participating in more physical activity over time was associated with a lower risk of heart disease. This suggests that even small increases in exercise can lead to significant reductions in heart disease risk over time.

Strength training improves heart health

While cardio is often touted as the best form of exercise for heart health, strength training has also been shown to have significant benefits.

A study published in the Journal of the American College of Cardiology in 2020 found that resistance training was associated with a lower risk of cardiovascular disease, as well as a lower risk of dying from heart disease.

The study found that people who did any amount of resistance training had a 26% lower risk of developing cardiovascular disease, compared to those who didn’t do any strength training.

Additionally, those who did more than one session of resistance training per week had a 40% lower risk of dying from heart disease compared to those who did not strength train at all.

Exercise improves cholesterol levels

A study published in The Lancet in 2019 found that exercise can lower levels of LDL (or “bad”) cholesterol in the blood, which is a major risk factor for heart disease.

The study followed over 1 million participants for six years and found that those who exercised more had lower levels of LDL cholesterol.

The study also found that people with higher levels of physical activity had a lower risk of developing heart disease. This suggests that exercise may have a protective effect on heart health, in part by improving cholesterol levels.

Exercise improves heart function

Regular exercise has been shown to have positive effects on heart function, too. A study published in The American Journal of Cardiology in 2019 found that endurance exercise (such as running or cycling) improved heart function in healthy adults.

The study found that those who exercised regularly had a lower resting heart rate, which is a sign of improved cardiovascular health.

Additionally, those who exercised more had better heart contractility, which is an important measure of heart function.

Exercise can reduce inflammation

Inflammation is a known risk factor for heart disease, but regular exercise can help to reduce inflammation in the body.

A study published in the Journal of the American College of Cardiology in 2020 found that exercise was associated with lower levels of inflammatory markers in the blood.

The study found that even modest amounts of exercise (such as walking) were associated with lower levels of inflammation.

Additionally, those who exercised more had even lower levels of inflammatory markers, suggesting that exercise may have a powerful anti-inflammatory effect.

Exercise can benefit people with heart disease

While exercise can help to prevent heart disease, it can also benefit those who have already been diagnosed with the condition.

A study published in the Journal of the American Heart Association in 2019 found that exercise-based cardiac rehabilitation can reduce mortality in people with heart disease.

The study found that people who participated in exercise-based cardiac rehab had a 26% lower risk of dying from heart disease, compared to those who did not participate in the program.

This reinforces the importance of exercise in the management of heart disease.

Conclusion

From reducing the risk of heart disease to improving cholesterol levels and heart function, exercise has numerous benefits for heart health.

The studies outlined above highlight the importance of incorporating physical activity into our daily routines to help promote cardiovascular health. Whether it’s strength training, endurance exercise, or even just walking, every little bit of exercise can make a big difference in protecting our hearts.