Exercise up to 9 hours weekly is safe for heart: Study
When it comes to exercise, most people have a general idea of what’s considered “enough.” We know that regular physical activity is essential for overall health and well-being, but we also worry about overdoing it. Can too much exercise actually harm our heart? A new study published in the American Journal of Preventive Cardiology sheds some light on this question, providing reassurance for recreational athletes who dedicate a significant amount of time to their fitness routines.
The study, which analyzed data from over 12,000 participants, found that exercising up to 9 hours a week is safe for heart health. In fact, recreational athletes who engaged in regular physical activity had a significantly lower risk of developing conditions like high blood pressure, diabetes, and obesity, compared to inactive individuals. But what’s more, the researchers found no increase in artery blockage or dangerous plaque buildup in the hearts of these active participants.
So, what does this mean for you? If you’re someone who enjoys exercising and makes it a regular part of your routine, you can breathe a sigh of relief. You don’t need to worry about overexerting yourself or harming your heart by dedicating a few hours a week to physical activity.
But before we dive deeper into the study’s findings, let’s take a step back and consider the importance of exercise for overall health. Regular physical activity has been shown to have numerous benefits, from improving cardiovascular health to boosting mental well-being. Exercise has even been linked to a lower risk of chronic diseases, such as heart disease, stroke, and cancer.
So, what happens when we exercise? When we engage in physical activity, our bodies undergo a series of physiological changes that help us reap these benefits. Our heart rate increases, allowing for greater blood flow and oxygen delivery to our muscles. Our lungs breathe more efficiently, taking in more oxygen and expelling more carbon dioxide. Our muscles themselves become more efficient, using stored energy sources and adapting to the demands we place on them.
But what about the risks? We all know that too much of a good thing can be, well, too much. Can exercising too much actually harm our hearts? Some research suggests that high levels of physical activity may be linked to increased risk of cardiac arrhythmias, or abnormal heart rhythms. Other studies have found that excessive exercise can lead to inflammation and oxidative stress, both of which can have negative effects on heart health.
So, how much exercise is too much? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, incorporating strength training exercises two to three times per week can help improve overall health and fitness.
But what about the study mentioned earlier? How did the researchers come to their conclusions? The study, led by Dr. Zelalem Temesgen, used data from the National Runners’ Health Study II, which tracked the health and fitness habits of over 12,000 recreational runners and walkers between 2005 and 2017. The researchers used a standardized questionnaire to assess participants’ physical activity levels, as well as their medical history, lifestyle habits, and demographic information.
The researchers found that, compared to inactive individuals, regular exercisers had:
- Lower blood pressure: Regular exercisers had an average blood pressure of 122/76 mmHg, compared to 130/82 mmHg in inactive individuals.
- Healthier BMI: Regular exercisers had an average BMI of 24.5, compared to 27.3 in inactive individuals.
- Less diabetes risk: Regular exercisers had a 45% lower risk of developing type 2 diabetes, compared to inactive individuals.
But what about the heart health concerns? The researchers found that regular exercisers had no increase in artery blockage or dangerous plaque buildup, even at high levels of physical activity. In fact, the researchers found that the benefits of exercise seemed to outweigh any potential risks, even at levels of 9 hours per week.
So, what does this mean for you? If you’re someone who enjoys exercising and makes it a regular part of your routine, you can breathe a sigh of relief. You don’t need to worry about overexerting yourself or harming your heart by dedicating a few hours a week to physical activity.
But what if you’re new to exercise or considering starting a new routine? What are some tips to get you started?
- Start slow: If you’re new to exercise, it’s essential to start slow and gradually increase your intensity and duration. This will help your body adapt and reduce the risk of injury or burnout.
- Find activities you enjoy: Exercise shouldn’t feel like a chore. Find activities that you enjoy, whether it’s running, swimming, cycling, or dancing. This will make it more likely that you’ll stick with it in the long term.
- Mix it up: Varying your exercise routine can help reduce the risk of plateaus and prevent overuse injuries. Try new activities, join a fitness class, or workout with a friend to keep things interesting.
- Listen to your body: Pay attention to your body and take rest days as needed. If you’re feeling fatigued or experiencing pain, it may be a sign that you need to take it easy or modify your routine.
In conclusion, exercising up to 9 hours a week is safe for heart health, according to a new study published in the American Journal of Preventive Cardiology. Regular physical activity has numerous benefits, from improving cardiovascular health to boosting mental well-being. So, don’t be afraid to get moving and make exercise a regular part of your routine.
Source:
https://thepfc.club/blogs/news/can-too-much-exercise-harm-your-heart
