Heart disease is one of the leading causes of death in Australia, with 11% of male deaths and 8% of female deaths in 2022 being attributed to coronary heart disease.
But did you know that lack of physical activity is a major contributor to this deadly condition?
A sedentary lifestyle may be silently increasing your risk.
The good news is that regular physical activity can drastically reduce your chances of developing heart disease.
Keep reading to discover the relationship between heart disease and physical activity and how exercise is crucial in keeping your heart healthy.
What is Heart Disease and Who is At Risk?
Heart disease refers to a range of conditions that affect the heart, including coronary artery disease, heart failure, and arrhythmias.
It’s often linked to the buildup of fatty deposits in the arteries, a process known as atherosclerosis, which restricts blood flow to the heart and increases the risk of heart attacks.
Certain risk factors make individuals more susceptible to heart disease. These include high blood pressure, high cholesterol, smoking, diabetes, and obesity.
Genetics, age, and gender also play a role, but many lifestyle choices—such as lack of physical activity—can greatly influence heart health.
By understanding these risks, we can make informed decisions to reduce them and protect our heart health.
How does physical activity reduce the risk of heart disease?
Studies have shown that individuals who engage in regular physical activity are less likely to develop heart disease, but why is this?
Physical activity strengthens the heart, making it more efficient at pumping blood throughout the body.
Regular exercise helps improve blood flow, reduces inflammation, and stabilises blood pressure, all of which are critical in preventing heart disease.
Exercise also plays a key role in managing cholesterol levels by increasing “good” HDL cholesterol and lowering “bad” LDL cholesterol.
This balance prevents the buildup of plaque in the arteries, reducing the risk of heart attacks and strokes.
The Risks of a Sedentary Lifestyle
A sedentary lifestyle is one of the leading contributors to heart disease.
When the body is inactive, it becomes prone to several risk factors that increase the likelihood of cardiovascular problems.
Prolonged periods of sitting or inactivity can lead to weight gain, higher cholesterol levels, and insulin resistance—all of which put significant strain on the heart.
In addition to these metabolic effects, inactivity can weaken the heart muscle, reducing its ability to pump blood efficiently.
This can lead to high blood pressure, poor circulation, and a greater likelihood of developing conditions like atherosclerosis, where arteries become clogged with fatty deposits.
Studies have shown that even those who exercise regularly but spend large portions of the day sitting can face an elevated risk of heart disease.
This highlights the importance of not just scheduled exercise, but also incorporating more movement throughout the day.
By understanding these risks, we can begin to make more conscious efforts to stay active and protect our heart health.
How Much Physical Activity is Needed to Reduce Heart Disease Risk?
To reduce the risk of heart disease, it’s essential to engage in regular physical activity.
Health authorities, such as the Australian Heart Foundation, recommend at least 150 minutes of moderate-intensity aerobic activity per week.
This equates to about 30 minutes a day, five days a week.
Activities like brisk walking, cycling, and swimming are excellent examples of moderate-intensity exercises that can strengthen the heart and improve circulation.
For those looking to achieve more significant health benefits, 75 minutes of vigorous activity—such as running, aerobic dancing, or swimming laps—can be an effective alternative.
Combining aerobic activities with muscle-strengthening exercises, such as resistance training, can further enhance heart health and overall fitness.
It’s important to remember that even small increases in physical activity levels can make a difference.
For people with busy schedules, incorporating shorter sessions throughout the day—like walking during breaks or taking the stairs instead of the lift—can contribute to the overall goal.
Regardless of your starting point, the key is consistency.
Making physical activity a regular part of your routine is one of the most effective ways to protect your heart and reduce the risk of heart disease.
Practical Tips for Staying Active
Incorporating physical activity into your daily routine doesn’t have to be difficult or time-consuming. Here are some practical tips to help you stay active and protect your heart:
- Start Small: If you’re new to exercise or have been inactive for a while, begin with short, manageable activities like walking for 10-15 minutes each day. Gradually increase the duration as your fitness improves.
- Incorporate Activity Into Your Daily Routine: Look for opportunities to move throughout the day. This could be taking the stairs instead of the lift, walking or cycling to work, or even standing up and stretching every hour if you have a desk job.
- Find Activities You Enjoy: Choose exercises that you genuinely enjoy, whether it’s dancing, swimming, hiking, or group sports. When you enjoy what you’re doing, you’re more likely to stick with it.
- Set Realistic Goals: Set small, achievable goals for yourself, such as walking for 30 minutes five days a week or adding an extra workout session each week. Celebrate your progress to stay motivated.
- Get Active With Others: Join a fitness class, participate in community sports, or find a walking or running group. Exercising with others can be a fun and motivating way to stay active.
- Monitor Your Progress: Use a fitness tracker or app to track your steps and activity levels. Seeing your progress can provide motivation and help you stay on track.
Remember, any amount of physical activity is better than none. Start where you’re comfortable and gradually build up to the recommended levels of exercise. Your heart will thank you!
The Role of Diet and Lifestyle in Heart Disease Prevention
While physical activity plays a crucial role in reducing heart disease risk, it’s only one part of a heart-healthy lifestyle.
Diet and other lifestyle factors significantly impact your heart health as well.
- Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can improve heart health. Reducing the intake of saturated fats, trans fats, and excess salt helps manage cholesterol levels and blood pressure—key factors in heart disease prevention. Foods high in fibre, like oats, nuts, and legumes, can also help lower “bad” LDL cholesterol.
- Maintain a Healthy Weight: Physical activity combined with a nutritious diet helps maintain a healthy weight, which reduces the strain on your heart and lowers the risk of developing heart disease, diabetes, and high blood pressure.
- Avoid Smoking and Excessive Alcohol: Smoking is a major contributor to heart disease. Quitting smoking drastically lowers your risk, and avoiding excessive alcohol consumption also benefits heart health.
- Manage Stress: Chronic stress can lead to high blood pressure and increase the risk of heart disease. Regular physical activity, relaxation techniques, and a supportive social network can help reduce stress levels.
- Get Enough Sleep: Poor sleep is linked to a higher risk of heart disease. Aim for 7-9 hours of quality sleep each night to allow your body to rest and repair.
By combining regular physical activity with a heart-healthy diet and lifestyle changes, you can significantly reduce your risk of heart disease and improve your overall well-being.
Take Control of Your Heart Health with Simple, Everyday Changes
Heart disease remains a leading cause of death in Australia, but it’s largely preventable with the right lifestyle choices.
Regular physical activity not only strengthens the heart but also improves circulation, manages cholesterol, and lowers blood pressure—all of which play a key role in reducing heart disease risk.
Even small changes in daily routines, like walking more or incorporating enjoyable exercises, can make a big difference.
By combining consistent physical activity with a balanced diet, maintaining a healthy weight, and adopting other heart-healthy habits, you can take proactive steps to protect your heart.
If you’re located in the Melbourne region and are unsure where to start or need tailored advice, Family Clinics Australia is here to help.
Our preventative health care services can help you create personalised strategies for reducing your heart disease risk and improving your overall health.
Book an appointment online at our Armadale or Caulfield South clinics today!
