Exercise, Diet and Cardiovascular Health: Improving Your Wellbeing

Unlock the door to a healthier heart and cardiovascular wellbeing through physical activity. Did you know that regular exercise can reduce your risk of heart disease by up to 35%? According to the British Heart Foundation, it's true. From light activities like brisk walking to more vigorous pursuits such as swimming, physical exercise is a powerful tool in maintaining a strong, happy heart. In this article, we explore various forms of exercise, offer practical tips to keep you motivated, and provide insights into the heart-healthy benefits of staying active. Join us on a journey towards a healthier heart and a longer, more vibrant life.

Getting to grips with physical activity

Physical exercise can take many forms, from walking, housework, gardening, washing the car and climbing the stairs, to more structured exercise, such as going to the gym, swimming, cycling and playing sports. Whether you choose to do light, moderate or vigorous exercise, it all plays an essential part in leading a healthy lifestyle.

Why we all need to exercise

Research has shown that people who exercise regularly are likely to live longer, enjoy a better quality of life, and benefit from better mental and emotional health. This is because the chemicals and hormones that are released in the brain when we exercise can help deal with stress and promote happiness. Indeed, some studies reveal that being physically unfit is just as dangerous as smoking in terms of lowering life expectancy. For these health benefits, we should all be encouraged to do some exercise.

Keeping motivated to continue exercise can be as challenging as starting to do some in the first place.

Here are some tips to help you stick to your exercise regime:

• Create an exercise appointment in your diary to do some activity every week and stick to it
• Make your activity into a social occasion by arranging to do something with a friend
• You are more likely to stick to your exercise schedule if you have a ‘fitness buddy’
• Choose something you enjoy doing, there are many activities to discover, so take the time to find one you like
• Exercise at your own pace – do not try to compete with someone who has been exercising for some time, as you will only become demotivated
• Change your exercise programme frequently to stop yourself becoming bored. For example, try varying the speed and distance of runs by doing part of the distance at a brisk walk
• Make exercise a habit, because it stimulates hormones and after about six months you will have become used to the feeling and will actually miss it if you skip an exercise session

Why being more active is achievable whatever your level

To be more active, all you need to do is move your body whenever you can. Be active regularly rather than in infrequent bursts; and always warm up slowly and cool down gradually at the end of the activity.

Tips for adding exercise to your daily routine:

• Try walking or cycling short journeys that you would usually drive, such as taking the children to school, posting a letter or going to the shop
• Get off the bus or train one stop early and walk the rest of the way, or park your car a bit further from your destination
• Use the stairs instead of the lift or escalator
• Attempt a few gentle exercises while watching television
• Try doing your housework at a faster pace than normal
• Buy a pedometer or use an app on your phone and aim for 10,000 steps per day

Exercising when you are short of time:

• Try walking briskly for 30 minutes, five times a week. This can be just as good for you as a much more structured exercise routing. If you have a dog it is a great excuse; if not, why not offer to walk a friend’s or neighbour’s dog?
• Gardening for even an hour a week is a great way to keep fit (and keep your garden tidy!)
• Schedule a stop at your local swimming pool before or after work.  Use your lunch break to take a brisk walk
• Find a weekly exercise class to do with a friend, even half an hour will do some good
• Exercising in the morning makes you feel refreshed for the rest of the day, so set your alarm half an hour early and start the day on the right note!

With an active lifestyle, you can:

• Stay at a healthy weight
• Lose weight if you need to
• Maintain a healthy heart by lowering blood pressure and increasing HDL or ‘good’ cholesterol
• Increase bone and muscle strength
• Reduce the chance of developing Type 2 diabetes
• Increase your energy
• Reduce stress
• Relax more easily and sleep better
• Increase/improve self-confidence and self-image
• Lift and improve your mood
• Live longer
• Reduce pain naturally through the release of endorphins, which block pain signals to the brain
• Improve your sex life

Want to follow a heart-healthy lifestyle and diet? 

Try adopting at least one of these tips each week - before you know it, you will have adopted them all!

• If you drink alcohol, have no more than two drinks a day
• Avoid smoking
• Get active! The UK Chief Medical Officers' Guidelines recommend each week adults do: at least 150 minutes moderate intensity activity, 75 minutes' vigorous activity, or a mixture of both. strengthening activities on two days
• Learn simple techniques to control stress and take time to relax

How much activity do you need?

Most people know that exercise is good for their health. Experts recommend that you build up to 30 minutes of moderate exercise on most days. Eventually, you could aim to be exercising vigorously, but if you have not exercised before, or for some time, you should talk to your GP first about your fitness. 

Whatever you do, it is important that you start slowly with light exercise before increasing the intensity. 

And remember that everyone is different - what might be easy or moderate exercise for one person may be vigorous for another.

Light exercise - allows you to talk at the same time.  Examples include going for a walk, doing some light housework, or gardening.

Moderate exercise - should make you feel slightly out of breath and slightly worn out, but not to the point where it is unbearable.  Examples include going for a brisk walk, or walking up a hill

Vigorous exercise - should make you breathe rapidly and feel that you are pushing your body’s boundaries without doing yourself any harm.  Examples include jogging, cycling, swimming and weight training.

Regular exercise, together with a healthy balanced diet, plays a vital role in helping people lose weight.