February is heart month.
Coronary artery disease (CAD) is the leading cause of death in the United States. CAD, the narrowing of the arteries that supply the heart, is caused by plaque buildup. This plaque-induced narrowing prevents the heart muscle from receiving sufficient oxygen for optimal function.
So what can we do about this?
The most important thing to do is to identify our individual risk factors and then work [with doctors, specialists, physical therapists, personal trainers, nutritionists, etc.] to control the risk factors that are under our control. Some risk factors for CAD include a family history, high cholesterol, high blood pressure, diabetes, and obesity. Thankfully, there are proven approaches to mitigate many of these risk factors. For example, nutrition and exercise programs have been shown to help mitigate some of these risk factors.
Regular exercise can decrease blood pressure over time, change our body composition, and help manage diabetes, particularly in combination with appropriate medications. Together, exercise, medication, and nutrition can markedly impact our risk factors. Although there is no way to completely eliminate the risk of CAD, we can make changes that help decrease our risk.
The recommendations for adults for physical activity from the US Department of Health and Human Services are as follows:
- 150 to 300 minutes a week of moderate intensity aerobic activity or,
- 75 to 150 minutes a week of vigorous intensity aerobic activity or,
- A combination of both.
- Strength training 2 days a week of moderate or greater intensity.
So what is aerobic activity?
Aerobic activity is physical activity that increases your heart rate and your oxygen consumption. Aerobic activity is generally rhythmic and repetitive; e.g., walking, jogging, cycling, or swimming. Aerobic activity decreases your risk of heart disease, high blood pressure, diabetes, and high cholesterol.
And what is strength training?
Strength training is exercise using external resistance to make muscles work harder and become stronger. Ways to increase resistance is by using barbells, kettlebells, dumbbells, bands, backpacks, or water bottles. Strength training decreases your risk of heart disease, can lower blood pressure, improve blood sugar regulation, and reduce body fat.
Reach out to us at E3 Physio if you need help figuring out how to achieve these recommendations to help decrease your risk of CAD – we love helping people become healthier and stronger! E3 Physio works closely with Maria Higgins, MS; if you would like to also partner with a nutritionist to decrease your risk of CAD, please reach out to her at vcnutritionist@gmail.com.
