Stepping Things Up: Caring for Your Heart By Being More Active

If you already are struggling with your resolution to move more and the mere mention of the word “exercise” makes you cringe, you may be approaching the proposition wrong.

Increasing your level of activity does not have to be a chore, advises preventive cardiologist Rachel Eidelman, M.D., of Baptist Health Heart & Vascular Care. In fact, she says, exercise can (and should!) be fun.

Preventive cardiologist Rachel Eidelman, M.D., of Baptist Health Heart & Vascular Care.

What does that look like? “It can be a family outing on bikes, or a family walk. Maybe it means taking your dog out to play Frisbee. A lot of people enjoy pickleball,” says Dr. Eidelman, who is associated with Baptist Health Bethesda Hospital East and West. “Whatever is active, that is what you should try to strive for.”

Dr. Eidelman practices what she preaches and makes physical activity a key part of her own life. “I sure do. I ride horses — that's probably one of my biggest forms of exercise. I also go out for walks, I ride bikes, and I go to the gym.”

One Step at a Time

Increasing physical activity is an important factor in improving heart health — as are maintaining a healthy weight, eating well and getting adequate sleep, Dr. Eidelman says. During American Heart Month in February, the American Heart Association notes that an estimated 80 percent of cardiovascular disease could be prevented through lifestyle changes and controlling factors such as elevated blood pressure, cholesterol and blood sugar.

“Although the message about living a healthier lifestyle has been out there for a while, heart disease remains the number one killer of Americans. People are still getting heavier and they’re not exercising enough,” Dr. Eidelman says. “It’s very difficult to get the general population to exercise.”

Although some patients are more open to embracing physical activity, Dr. Eidelman notices older patients are more resistant, particularly women. That’s unfortunate, since women are as likely to experience cardiovascular events such as heart attacks and stroke as men, especially as they age — and statistics show that when they do, the outcomes for women are worse.

Dr. Eidelman understands that change can be challenging, especially if a person has lived a sedentary existence for a long time.

“Any activity is better than none. Even small steps are significant,” says Dr. Eidelman, who has offices in Wellington and Boynton Beach. “Going out for a 10-minute walk is beneficial from a cardiovascular standpoint.”

The Payoff

Staying functionally fit helps older people safely perform everyday movements, reduce the risk of falls and live independently. But evidence suggests it may also lower their risk of heart attack, heart failure and stroke. A study published in the Journal of the American Heart Association followed almost 5,000 people, average age of 75, for seven years found that those with lower physical fitness were 47 percent more likely to experience a heart attack, heart failure or stroke.

Another study found that in people with the least amount of daily activity, replacing 30 minutes of the sitting time each day with even just light physical activity reduced the risk of death by 14 percent. Replacing those 30 minutes with moderate to vigorous physical activity reduced the mortality risk by 45 percent.

Even just a few bursts of vigorous physical activity every day – such as dashing up stairs – could further lower your risk of early death from heart disease, according to new research at the University of Sydney in Australia. Participants who took part in short spurts of intense activity such as speed-walking or quickly climbing stairs for one to three minutes three times a day had a nearly 50 percent reduction in cardiovascular mortality risk compared with those who did no daily vigorous activities.

“We all really need to be more cognizant of increasing activity and eating well,” Dr. Eidelman says. However, caring for your heart involves more than only that, she says. It also involves regular screenings and consultations with a physician.

“You have to screen for electrical problems, coronary artery disease, valvular problems, blood pressure and metabolic disorders, and make sure you get your lipid profiles done. It's also important to look at your family history and see if there’s anything that might make you more prone as an individual based on your family history,” Dr. Eidelman says. “Then make sure you're on point with diet and exercise.”

Some Great Goals

Here’s an overview of recommended physical activity for adults from the American Heart Association:

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity — or a combination of both — preferably spread throughout the week.

• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.

• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.

• Gain even more benefits by being active at least 300 minutes (five hours) per week.

• Increase amount and intensity gradually over time.