Exercise for your heart
A heart attack can occur suddenly, without warning, even in seemingly healthy young people.
Dr Jomo James, internist, said recent instances of people collapsing while running and playing football — the sudden cardiac death phenomenon — brings into question why we’re being told to exercise regularly to prevent heart attacks when it seems exercise can also trigger it.
But he said while it is true that activities of any sort can precipitate a heart attack, it usually occurs in people who already have severe disease or heart conditions, particular those prone to arrhythmia.
“It should be pointed out as well that these most serious risks — heart attack, sudden death and arrhythmia — are far less common risks of exercise,” he said.
He said the benefits of physical activity far outweigh the possible associated risks in the majority of people. In addition, Dr James said those with already established heart disease stabilised on medication do benefit from coordinated, tailored not-so-rigorous exercises usually as a part of a cardiovascular rehabilitation programme which is available in Jamaica.
According to Dr James, although a wide range of physical activity is available, there is no one particular or group of exercises specific to preventing a heart attack, but the general consensus among experts is that at least 30-60 minutes of moderate aerobic (cardiac) activity three times a week, or 150 minutes of moderate intense activity per week should be done.
“By aerobics it means exercise that increases your respiratory work and cardiac output, for example, jogging, intense walking or cycling. One should usually start at low activity to higher as the body adjusts,” Dr James said.
Gisel Harrow, personal trainer at Gymkhana, said practising a healthy lifestyle by eating right, exercising and getting proper rest should help to keep a healthy heart.
Below she explains a few exercises that can be done to reduce the risk of a heart attack.
1. Brisk walk. Harrow said walking briskly each morning or evening, two to three times per week for a minimum of 10 to 30 minutes, can help to maintain a heart-healthy lifestyle.
2. Jogging. “A simple jog for the same 10 to 30 minutes two to three times per week can help to keep the heart healthy,” Harrow said.
3. Cycling. This form of exercise increases your respiratory work and cardiac output, which in turn helps to keep your heart healthy.
4. Swimming. Harrow said a few laps in the swimming pool or at the beach will also help to maintain a healthy heart.
Dr James said the heart benefits of regular exercise include a reduced risk of fatal heart disease, and when combined with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
He added that exercise helps to maintain and control weight; reduces other conditions that can put strain on the heart, such as hypertension and diabetes; controls cholesterol levels and decreases inflammation; and provides an overall sense of well-being and decreases stress.
