The winter holiday season and its wasted non-nutritional calorie consumption has once again begun. Therefore, I thought it important to discuss heart problems often caused by a lack of exercise and poor diet choices. Dr. Tim Sanborn is one of six cardiologists on the Southeast Wisconsin Heart Institute staff located at Froedtert Pleasant Prairie (Wisconsin) Hospital. His comments will be quoted in the following paragraphs as they appeared in the Fall 2021 ChicagoLife Magazine under the subject: “Health Benefits of Exercise on the Heart.”
“As a cardiologist, I’m always reminding my patients of the American Heart Association’s recommendation to exercise 30 minutes daily (building each day from 5-10 minutes gradually)…Your heart is a muscle just like the muscles in your arms and legs. You need to exercise your heart to keep it strong and flexible rather than weak and stiff.”
In discussion of treatment options for hypertensive (high blood pressure) patients, “I ……advise them, clinical studies have shown that exercise can help lower your systolic blood pressure (the top number read/maximum pressure your heart exerts while beating) as much as 10 points!…Exercise works like beta-blocker medication to slow the heart rate, lower blood pressure and reduce the need for the heart to work as hard.” Dr. Sanborn continues “High blood pressure puts a strain on your heart…Remember, hypertension is the number one risk factor for heart attacks and strokes.”
Dr. Sanborn adds that, “Exercise is also key for weight control. When combined with a Mediterranean diet of fruits, vegetables, nuts and fish, being physically active is an essential component for losing weight and, more importantly, for keeping it off…We need to balance the calories you eat versus the calories you burn…being overweight or obese is another important risk factor for heart failure and stroke.”
The good doctor continues, “New studies have now demonstrated that regular strenuous exercise helps to strengthen the heart muscle and make it more efficient.”
Examples of rigorous walking, biking, running, and swimming, along with strength training, are considered excellent for the health of the heart. One recent clinical study found that healthy older adults who ran or cycled for exercise, were found to have an improved ability for their heart to extract oxygen from the circulating blood compared to older adults who only exercised by gentle strolling.
…..Picking up the pace of exercising, adding hills or mixing up different types of exercise, improves overall heart health and leads to greater longevity. High intensity interval training (HIIT) for as little as four minute intervals has been shown to make the heart stronger and more efficient. Slowly walking the dog is not sufficient.” Biking or swimming is recommended by the physician for heart patients with difficulty in walking due to orthopedic issues with knees or hips.
Dr. Sanborn adds “Exercise is also an excellent stress reliever…..When you are under stress, the body releases stress hormones such as adrenaline and cortisol (which cause higher blood pressure.) Exercise has been shown to reduce these neurochemical hormones.” Our author informs us “Exercise also has been shown to stimulate the production of endorphin and dopamine, which help you relax, improve your mood and increase your sense of wellbeing.”
Waking up in the AM with an exercise program in place will improve your daily metabolism’s functioning (the body’s process by which food and liquid calories are converted into energy and aided through daily exercise). Here are useful suggestions from our cardiologist to implement in your body’s movement routine:
(1. Park your car at the end of a parking lot to gain more steps being taken.
(2. Climb the steps as much as possible to eliminate elevator usage.
(3. Walk during a lunch break for exercise.
(4. Use an indoor exercise area during bad weather days. ***Locally, Prairie and Meadowview Lodges are highly recommended.
Seniors: Even during the party-laden month ahead, strive for a healthier and longer life!
