BENEFITS OF CARDIO FOR YOUR HEALTH

Cardiovascular exercise (also going by the brief medical term cardio) is not only vital to support a healthy heart but comprehensively to stay/become healthy for long life in general. As you learn in this blog, scientifically validated.  Just read on...

THE PHILOSOPHY BEHIND

As you may know already very well, to stay/become healthy for long life, 2 basic parameters are inevitable: healthy diet and physical exercise. When focusing on latter, 

Cardiovascular exercise​

(also going by the brief medical term cardio) plays a major role especially for our heart, by improving our heart rate.
 
Not only.
 
In fact, according to, inter alia, Victoria University in Melbourne, Australia, cardiovascular exercise has not only a very comprehensive benefit for strengthening our heart for bumping faster but for our health in general. Including, inter alia,

•  boosting immune system
• improving sleep patterns
• lowering cholesterol
• increasing bone density
• preventing/managing high blood pressure
• lowering stress
• preventing/managing diabetes
• managing weight by burning fat and calories
• increasing stamina
• increasing breathing rate

 
While these physical benefits may well prevail, we don’t want to overlook also the mental benefits of cardio.

Such as a brisk walk of only 30 minutes has a positive impact on depression and anxiety.  
​

TYPES OF CARDIO – SCIENTIFICALLY VALIDATED

According to research at, inter alia, Harvard Medical School in Boston, MA, VU University Medical Center in Amsterdam, The Netherlands, and Durban University of Technology in Durban, South Africa,

• running
• walking
• cycling
• swimming

 are excellent forms of cardiovascular (‘cardio’) exercise , as the heart (and lungs) are working harder in these cases.

Scientifically verified by the U.S. Centers for Disease Control and Prevention. 

Thereby, at least 75 minutes of vigorous intensity or 150 minutes of moderate intensity exercise per week are to prefer. Verified by research also at Harvard Medical School in Cambridge, MA.

According to research at the Norwegian University of Science and Technology in Trondheim, Norway, higher fitness levels can cut down the risk of coronary artery disease by 50% for otherwise healthy people, without a history of cardiovascular disease.  

To be rounded off by walking 30 minutes a day or 60 minutes every other day – for health in general and heart support specifically. According to the Preventive Medicine Research Institute in Sausalito, California.

Aerobic physical exercise can prevent arterial stiffening to avoid cardiovascular events, as scientifically verified at the University College London, UK.

We may also not want to overlook the relationship between muscle mass and cardiovascular health in general.
​
Because according to research at the University of Canberra in Canberra, Australia, the University of Athens in Athens, Greece, and the Centro de Investigacion Biomedica en Red de Salud Mental in Spain’s capital Madrid, cardiovascular health has to be seen in relationship to muscle mass. Especially in cases of males aged 45 and over. With reference to the fact that starting at age 30, muscle mass tends to decrease by 3-5% every 10 years.

​I.e. if males are losing muscle mass, their risk of cardiovascular disease and related premature death is rising. Although the researchers didn’t find the cause behind, the results of their study needs to be taken serious.

However, the benefit of physical exercise is not one-sided in terms of gender.

According to research at the University of Southern Denmark in Odense, Denmark, untrained females with high blood pressure benefitted from playing football (soccer) not only in terms of bone density and body fat percentage but also blood pressure. 

​Based on research at the University of Paris in France’s capital, we have to differ between sports based physical activity strengthening the neuro baroreflex avoiding cardiovascular issues, and strenuous exertion on the job.

The latter with a negative effect – on arterial stiffness (mechanical baroreflex) and the neural baroreflex, leading to heart rhythm issues. This does not mean that any physical movement at work is negative for our heart; rather, chronic strenuous activity (like heavy load lifting) could well be.  

This kind of exercise is especially important for heart failure patients to cut down their risk of hospitalization and death with exercise intensity. E.g., on stationary bicycle or walking on treadmill for 25-30 minutes many days during the week. According to research at Henry Ford Hospital in Detroit, Michigan.

IN A NUTSHELL

​Cardiovascular exercise (also going by the brief medical term cardio) is not only vital to support a healthy heart but comprehensively to stay/become healthy for long life in general. As you learn in this blog, scientifically validated.  

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.