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Maintaining heart health through exercise is vital. Many believe that bodybuilders are the "picture" of health. However, the truth is that having excessive muscles can increase strain on the heart and might be harmful. Ironically, those who exercise at excessive levels and seem outwardly healthy may actually be quite unhealthy internally.
Regarding this, Dr. William Cornwell, head of the sports cardiology department at the University of Colorado, explains: "When people think about vital signs, they usually think of things like heart rate, blood pressure, temperature, respiratory rate, and blood oxygen levels.
Cardio fitness
However, the American Heart Association also includes "physical fitness" as an additional vital sign to consider when assessing a patient's overall health and the risk of heart disease, cancer, and death."
According to the "Independent," a large-scale study conducted by the Cleveland Clinic found that low levels of physical fitness pose a greater risk of death over time compared to other traditional risk factors people usually think about, such as smoking, diabetes, coronary artery disease, and severe kidney diseases.
Brain Health
Cornwell adds: "Regarding brain health, the American Stroke Association emphasizes the importance of regular exercise and avoiding sedentary behaviors in its 2024 guidelines for primary stroke prevention."
He continues: "The risk of stroke increases with the duration of sitting throughout the day, as well as with the amount of time spent watching TV, especially 4 hours or more per day."
Concerning cognitive decline, the Alzheimer's Association notes that regular exercise reduces the risk of dementia by almost 20%.
Furthermore, the risk of developing Alzheimer's disease is twice as high in individuals who perform the least amount of exercise compared to those who engage in it intensively.
Measuring Physical Fitness
According to Cornwell, physical fitness can be determined by checking the maximum oxygen uptake, which is the cardiopulmonary exercise test, available in many cardiologists' clinics.
The Optimal Dose of Exercise
All major health organizations, such as the American Heart Association, the American Cancer Society, and the Department of Health and Human Services, share similar recommendations regarding the amount of exercise people should aim to engage in.
These organizations all recommend performing at least 150 minutes weekly of moderate-intensity exercise, or at least 75 minutes weekly of high-intensity exercise.
Moderate-intensity exercises include activities such as brisk walking at a pace between 4-5 km per hour, playing doubles tennis, or raking the yard. High-intensity exercises include activities such as running and swimming.
