Cardiovascular disease is the leading cause of death in Australia. It takes a life roughly every 12 minutes—that’s one in four deaths each year. On top of that, millions of people are living with diabetes and metabolic syndrome, which often overlap and increase the risk of heart attacks and strokes. The two most common conditions are:
Coronary Heart Disease (CHD):
This happens when fatty deposits build up in your arteries, narrowing the blood flow to the heart. Exercise helps prevent these vessels from narrowing further and keeps your heart rhythm steady.
Chronic Heart Failure (CHF):
This is when the heart can’t pump blood as effectively as it should to the lungs and the rest of the body. Specific exercise can actually help manage symptoms and improve your quality of life.
How can exercise help?
If it’s been a few weeks, your EP may repeat a few basic assessments. This could include:
- Boosts blood flow and lowers blood pressure
- Lowers blood sugar and helps your body process insulin
- Clears the "pipes" by raising (HDL) cholesterol and lowering (LDL), improving cholesterol profiles
- Reduces inflammation
What do the Guidelines suggest for heart health?
Aerobic Activity (Cardio)
You should aim for the following each week:
150 to 300 minutes (2.5 to 5 hours) of moderate-intensity activity (e.g., brisk walking, mowing the lawn, or easy cycling).
Muscle Strengthening
At least 2 days per week, you should perform activities that strengthen your major muscle groups (e.g., lifting weights, using resistance bands, or heavy gardening.
Important Safety Checklist
- Environmental Factors: Avoid exercising in extreme heat or cold.
- Medication Consideration: If you have been prescribed angina medication (tablets or spray), always carry it with you during exercise. Also consider the side effects of Beta Blockers and if you have a pacemaker or an internal defibrillator.
- Stop Immediately If: You experience chest pain, excessive shortness of breath, dizziness, or a rapid heart rate that doesn't settle after 15 minutes of rest.
- Rest Breaks: Adequate rest breaks between exercises.
Final Thoughts:
Be Active Daily: Try to be active on most, and preferably all, days of the week.
Reduce Sitting Time: Minimise the amount of time spent sitting for long periods and break up long bouts of sedentary behaviour as often as possible.
Start Small: If you are currently inactive, 5 to 10 minutes of activity is better than none and provides a great starting point for building up to the above activity guidelines.
Contact MyEP Exercise Physiologists today to book in your next appointment with an Accredited Exercise Physiologist on the Sunshine Coast.