The link between exercise and a healthy heart is well established. Exercise has clinically been shown to help prevent heart disease, as well as reduce the severity of existing heart disease. Because of its many benefits, exercise is strongly recommended by government health agencies and medical authorities, including the U.S. Department of Health and Human Services and the American Heart Association.

Beyond its cardiovascular benefits, exercise has also been associated with prevention of cancer, diabetes, obesity, osteoporosis and other health problems that affect people as they age. The right kind of exercise, at the right intensity, can help people retain their strength, balance and flexibility as they age.

Research has shown that people who get regular exercise are less likely to have a heart attack and/or die from heart disease. Conversely, lack of exercise has been linked in some studies to 12 percent of all mortality in the United States, as well a twofold increase in the risk of coronary artery disease (CAD).

Although a physician-approved exercise plan can help at any age, people who are physically active during their young adulthood (18 to 30) appear to have fewer heart disease risk factors during middle age, including obesity and diabetes. Both are intimately associated with a healthy heart. A 15-year study of more than 4,000 men and women demonstrated that the cardiovascular benefits of fitness extend into middle age.

In fact, the effect of not exercising has been compared to the effect of smoking a pack of cigarettes per day.

Exercise has dramatic benefits for the heart and blood vessels, which include:

• Decreasing the heart’s need for oxygen because the heart works more efficiently.
  
  
• Strengthening the heart muscle. The heart pumps fewer times while still meeting the body’s demand for oxygen-rich blood.
  
  
• Reducing the levels of triglycerides and LDL “bad” cholesterol. Both of these types of blood fats have been associated with an increased risk of heart disease.
  
  
• Increasing the level of HDL “good” cholesterol. Moderately high levels of HDL cholesterol have been identified as a protective factor against heart disease.
  
  
• Lowering blood pressure. High blood pressure (hypertension) puts an added strain on the cardiovascular system and is a major risk factor for both heart attack and stroke.
  
  
• Stimulating the natural process of angiogenesis, by which the body creates tiny new blood vessels to bypass clogged or diseased blood vessels.
  
  
• Helping to keep the blood vessels clear of blood clots and the buildup of plaque.
  
  
• Reversing the process of “hardening of the arteries” (atherosclerosis).
  
  
• Exercise may benefit patients with chronic heart failure as well. Recent studies indicate that proper amounts of exercise help heart failure patients live longer and reduce the number of times they must visit the hospital. However, heart failure patients are urged to follow their physician’s recommendations regarding exercise.
  
  
• Reducing inflammation throughout the body by lowering the production of pro-inflammatory chemicals in the blood. Inflammation has been linked to atherosclerosis.

In addition to its many direct cardiovascular benefits, exercise also offers indirect benefits by helping to control two conditions that put strain on the heart: diabetes and obesity.

There are many ways to obtain exercise, including walking, jogging, lifting weights, aerobics, swimming, yoga and many others. Studies have shown that cardiovascular benefits begin to accrue rapidly, even when people begin with just one exercise session a week. Many physicians recommend that patients get between 30 and 60 minutes of exercise, four to six times a week. It is important, that patients do not begin an exercise program on their own. Exercise programs should be initiated under the care of a physician.

In addition to numerous cardiovascular benefits, exercise also helps people maintain their flexibility, strength and endurance as they get older. Studies have revealed that exercise may reduce the risk of:

• Breast cancer
• Chronic lower back pain
• Colon cancer
• Constipation
• General fatigue or low sex drive
• Hemorrhoids
• Osteoporosis (literally “porous bone”)

Exercise also strengthens the lungs, which may reduce the risk of respiratory conditions.

Exercise also offers a number of important emotional benefits. First, exercise is an excellent component of stress management. Taking a walk after dinner can be as helpful (and healthful) to the mind as it is to the digestive system. Walking with a partner can also be a great way to open a conversation and tends to make the walk seem less time-consuming. Consider walking with one of your children or as a family to improve communication and teach healthy habits that will last a lifetime, particularly because obesity in children is on the rise.

Exercise is also well known for its ability to reduce depression. It can increase a heart patient’s confidence and independence, especially after a frightening event such as a heart attack or being rushed into the hospital for emergency bypass surgery. Exercise is a good tool for feeling both physically and emotionally stronger after going through a period of fear and vulnerability.