Heart failure is a chronic and progressive condition that affects approximately 26 million people worldwide. The condition happens when a person’s heart is unable to pump enough blood around their body.

This can lead to a range of symptoms, such as shortness of breath, fatigue, and swelling in the legs, ankles, and feet. In severe cases, heart failure can be fatal. However, regular physical activity can help reduce the risk of developing heart failure and improve the quality of life for those living with the condition.

What is Heart Failure?

Heart failure occurs when the heart muscle is weakened or damaged, causing it to become less efficient at pumping blood around the body. There are two types of heart failure:.

Systolic heart failure: happens when the heart’s left ventricle becomes weakened and can’t contract properly. This causes the heart to pump less blood around the body.
Diastolic heart failure: happens when the heart’s left ventricle becomes stiff and can’t fill up with enough blood. This causes the heart to pump less blood around the body.

Heart failure is a long-term condition that can’t be cured, but it can be managed with medication and lifestyle changes. Physical activity is one of the most effective lifestyle changes a person can make to improve their heart health.

How Does Physical Activity Lower Heart Failure Risk?

Physical activity provides a range of benefits for heart health, including:.

Reducing blood pressure: high blood pressure is a significant risk factor for heart failure. Physical activity helps to lower blood pressure, reducing the risk of developing heart failure.
Improving cholesterol levels: high cholesterol levels can increase the risk of heart disease and heart failure. Physical activity can help to improve cholesterol levels by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol.
Maintaining a healthy weight: obesity is a significant risk factor for heart failure. Physical activity can help to maintain a healthy weight and reduce the risk of developing heart failure.
Reducing inflammation: chronic inflammation is associated with an increased risk of heart disease and heart failure. Physical activity helps to reduce inflammation in the body, improving heart health.
Strengthening the heart muscle: physical activity, particularly aerobic exercise, helps to strengthen the heart muscle, improving its ability to pump blood around the body.

How Much Physical Activity is Needed?

For optimal heart health, it is recommended that adults aim for at least 150 minutes of moderate-intensity aerobic exercise every week. This can be achieved through activities such as brisk walking, cycling, swimming, or dancing.

Alternatively, adults can aim for 75 minutes of vigorous-intensity aerobic exercise every week. This can be achieved through activities such as running, high-intensity interval training, or heavy gardening.

In addition to aerobic exercise, it is also recommended that adults perform muscle-strengthening exercises on at least two days of the week.

This can be achieved through activities such as weightlifting, bodyweight exercises, or resistance band exercises.

Physical Activity and Heart Failure Management

For those living with heart failure, physical activity can still be beneficial. It is important to speak to a healthcare professional before starting an exercise program to ensure it is safe and appropriate.

Exercise programs for those with heart failure may include:.

Aerobic exercise: low-to-moderate-intensity aerobic exercise can help to improve heart health, reduce symptoms, and improve quality of life. Examples of suitable exercises include walking, cycling, or swimming. It is important to monitor heart rate and avoid exercises that cause excessive fatigue or shortness of breath.
Resistance training: strength exercises can help to improve muscle strength and reduce the risk of falls. It is important to start with light weights and focus on proper form, gradually increasing weight over time.

Physical activity should be part of a wider heart failure management plan that includes medication, a healthy diet, and regular medical check-ups.

It is important to listen to the body and not push too hard, as over-exertion can cause symptoms to worsen.

In Conclusion

Heart failure is a chronic condition that can be managed with medication and lifestyle changes.

Regular physical activity is one of the most effective lifestyle changes a person can make to improve their heart health and reduce the risk of developing heart failure. For those living with heart failure, physical activity can still be beneficial, but it’s important to work with a healthcare professional to create an appropriate exercise program.

By maintaining physical activity, individuals can improve their heart health and overall quality of life.