38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
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38 Irrawaddy Road #08-51, Mount Elizabeth Novena Specialist Centre, Singapore 329563
With our fast-paced lives, sedentary routines, and rising stress, heart disease has become a growing concern in Singapore. In fact, cardiovascular disease accounted for nearly 31% of all deaths in 2023, highlighting the importance of taking proactive measures to safeguard our health.
But there’s good news—regular exercise can make a difference. Incorporating movement into your daily routine, whether it’s a brisk morning walk or hitting the gym a few times a week, can be instrumental in supporting your well-being. In this article, we’ll explore the benefits of exercise for preventing heart disease and provide practical tips for staying active.
One of the primary benefits of exercise is the improvement in cardiovascular fitness. Regular physical activity strengthens the heart muscle, allowing it to circulate blood more effectively. This not only leads to better oxygen and nutrient delivery throughout the body but also improves the heart’s capacity and endurance. Eventually, this allows the heart to become more efficient and operate with less strain, reducing the risk of diseases like hypertension and coronary artery disease.
High blood pressure is a common risk factor for heart disease, but exercise can be vital in its management. During exercise, your blood vessels expand, lowering the pressure within your arteries. Over time, regular physical activity like walking, cycling, and swimming can lead to sustained reductions in both systolic and diastolic blood pressure. This will help you maintain healthy blood pressure levels and support heart health.
High cholesterol, particularly elevated levels of low-density lipoprotein (LDL), is a major contributor to heart disease. Engaging in regular physical activity increases the body’s levels of good high-density lipoprotein (HDL) cholesterol, which aids in removing excess bad LDL from the bloodstream. This process reduces and prevents the buildup of plaque in the arteries, further lowering the risk of cardiovascular issues.
Chronic stress can have a detrimental effect on cardiovascular health, increasing the risk of heart disease. However, activities like yoga and tai chi can provide a natural remedy for stress and promote a sense of calm. Exercise also triggers the release of endorphins, the body’s natural mood enhancers, further improving your well-being.
With stress reduction and improved mood through exercise, you can lower the risk of heart disease linked to emotional and psychological factors. This, combined with routine cardiac screening, allows for better monitoring and management.
Staying active consistently can be challenging, especially with the demands of daily life. However, incorporating exercise into your routine for heart disease prevention doesn’t have to be complicated. Here are some practical tips to help you stay on track and make physical activity a regular part of your day.
Choosing exercises that you find fun and engaging will make it easier to stay committed. If you love nature, consider hiking or cycling in a local park. If dancing is more your style, try a Zumba or hip-hop class, or even just a dance routine at home. The more enjoyable the activity, the less likely you’ll view it as a chore, ensuring it becomes a long-term habit.
Rather than setting aside extra time for exercise, look for ways to weave movement into your daily routine. This could include taking a 10-minute walk after meals, opting for the stairs instead of the lift, or doing 5-minute stretching sessions during your work breaks. These small bursts of activity can add up throughout the day, helping you stay active without having to carve out additional time for long workouts.
Heart disease is a growing concern, but staying active and incorporating heart disease prevention strategies can make a lasting impact. From strengthening the heart to lowering blood pressure, regular exercise is a simple yet effective way to start taking control of your health.
If you have concerns or want personalised advice, it’s best to consult a heart specialist in Singapore. Dr. Leslie Tay is a strong advocate for incorporating exercise into a holistic approach to cardiac care. As a marathoner, he understands the benefits of regular physical activity in supporting heart health and overall well-being. Dr. Tay offers comprehensive evaluations and tailors a personalised care plan that integrates fitness alongside medical management to optimise cardiovascular health
Get in touch with our clinic to book a consultation today.
