94A - Fit and Well Column for October 24th, 2004
TITLE: "Exercise and Heart Disease"
Dear David and Trish,
I'm a middle-aged man, who fortunately realized the value of exercise a few years ago. I've been very disciplined in my regular routine. Having a genetic history of heart disease, I felt it was very important that I keep my heart "healthy".
However, last week during my regular check-up, I mentioned to my doctor that my heart must be in great shape because of the exercise program I engage in. He challenged that, and commented that heart disease has nothing to do with exercise. Hey, who's right?
-Concerned in Crownsville
Dear Concerned,
Well, to some degree you BOTH are. But I must admit that you are probably more on track than your physician.
One's inherited predisposition to heart disease does not mean that one is fated to get heart disease, as the expression of that genetic predisposition is strongly influenced by lifestyle. Lifestyle modification is critical to successful prevention and intervention of cardiovascular disease.
A Personal Story
My father died of a heart attack when he was in his mid-thirties. I was eleven years old at the time. I found out that he had a history of heart problems. Of course, medical science did not offer many interventions back in the 1950's.
I always assumed that I was "destined" to have problems with my heart, and would likely die young as a result. Obviously, both assumptions were incorrect! Angelica can attest to that!
So what is more important? Genetics or lifestyle?
Lack of Exercise Increases Risk
Our feeling is that genetics is important, but lifestyle choices are even more important.
The American Heart Association cites "lack of exercise" as a major risk factor for heart disease.
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To make matters even worse, poor physical conditioning makes it more difficult for your body to adapt to poor heart function and tolerate necessary treatments such as bypass. According to a recent study, o ne in three people are at risk of having a heart attack because they are failing to do enough exercise. |
Light Exercise Helps, But is NOT Enough
It was previously thought that all types of exercise helped to prevent a heart attack. However, a recent British study reported that while most leisure activities help to reduce blood pressure and cholesterol levels, some sports, in particular golf or walking, are not vigorous enough to have an impact on CVD (cardiovascular disease) risk.
The authors of the study suggest that more strenuous activities like jogging, swimming and tennis are better in fighting heart disease. Of course, the study also showed strong links between the risks of having a heart attack and smoking, high blood pressure and high cholesterol.
A Fine Line
One of the first challenges that I faced working as a Personal Trainer was developing exercise programs for pre- and post-operative bypass op patients. Talk about a fine line!
I would work at strengthening the cardiovascular system of people who already had suffered damage from cardiac infarction, in order to increase their chances of survival during and after the operation.
And, I was charged with assisting with rehabilitative exercise programs for people recovering from operations.
I felt tremendous pressure during this period, knowing that too little intensity could be as dangerous as too much. Fortunately, the results were all positive. What a learning experience that was.
Childhood Intervention
Researchers say a simple exercise program can reverse some ominous changes that can signal heart disease in children.
Heart disease from clogged heart arteries was once largely an adult problem. But with more and more children packing on the pounds from lack of exercise and bad diet, some kids are showing signs of heart disease before they even start kindergarten.
A recent study of at-risk children showed that the progression of heart disease that begins early can be reversed. The intervention? Yes, you guessed it… exercise! And fun exercise at that… running, jumping, and fun and games!
Rx at ANY Age
Always follow your doctor’s recommendations for physical activity. Choose exercises that you enjoy and that you will make a regular part of your day. Strive to maintain an exercise program that keeps you fit and at a healthy weight. For most people, this could include walking briskly or participating in another aerobic activity for at least 30 minutes per day. Both Trish and I feel very strongly that strength training should also be part of your balanced exercise program.
Above all, have fun! And live long and full!
Box This:
FIT TIP:
Eat your beans! Nutrient compounds called 'flavonoids' have been found to be effective antioxidants that help protect against heart disease and cancer. These flavonoids are found in the coating of such beans as navy, pintos, kidney, great northern and black beans. Also, in dark chocolate! See, we always KNEW it was healthy!
END