Exercise to protect the heart has become increasingly important in today's society.

With lifestyle changes, sedentary time has increased, diet structures have become unbalanced, and the incidence of heart disease continues to rise.

Exercise is widely recognized as a natural and effective means of prevention. However, not all types of exercise are suitable for protecting the heart. Therefore, choosing the right kind of exercise and understanding its specific benefits to heart health are the core issues we must focus on.

The heart is one of the most vital organs in the human body, continuously supplying blood and oxygen to the entire body. To keep it healthy, it is essential to ensure that the heart muscle is properly exercised and rested. Scientific research shows that moderate aerobic exercise is most beneficial to heart health.

Aerobic exercise is any physical activity that increases the heart rate and maintains it for an extended period. Examples include running, swimming, cycling, and brisk walking.

This type of exercise enhances cardiopulmonary function, improves blood circulation efficiency, and reduces the risk of heart disease and stroke.

During aerobic exercise, the heart must pump blood faster to provide more oxygen to the muscles, strengthening the heart. A stronger heart works more efficiently, and the resting heart rate decreases.

This means the heart does not need to beat as often to meet the body’s needs, reducing the heart's workload and wear over time. For people who already have high blood pressure, diabetes, or elevated cholesterol levels, aerobic exercise can also help regulate these risk factors and reduce the risk of further cardiovascular disease.

Although aerobic exercise is widely recommended as the best way to protect the heart, strength training should not be ignored. While the main goal of strength training is to build muscle, it can also have an indirect positive effect on heart health.

Increasing muscle mass raises the body’s metabolic rate, which means more energy is burned even at rest. This can help control weight and reduce fat accumulation, thereby lowering the risk of heart disease.

Additionally, strength training can help regulate blood sugar levels and reduce insulin resistance, which is particularly important for protecting the heart in diabetic patients.

However, not all exercise intensities are beneficial to the heart. Excessive high-intensity training can have a negative impact, especially for people who already have heart problems. Over-exercising may worsen their condition.

Therefore, any exercise program should be carried out under the guidance of a doctor or a professional coach, especially for those at high risk of heart disease or those with a history of cardiovascular issues.

A scientific and reasonable exercise plan should include moderate aerobic exercise, strength training, adequate rest, and a balanced diet, to fully protect the heart.

It is important to note that the benefits of exercise depend not only on the type of activity but also on its frequency and duration. Studies have shown that 150 minutes of moderate-intensity aerobic exercise per week can significantly protect the heart.

For those who have less time, this 150-minute goal can be achieved by breaking it into 30-minute sessions over five days. Additionally, incorporating more movement into daily routines, such as walking instead of driving or taking the stairs instead of the elevator, can also bring benefits. These small daily changes can contribute to heart health over time.

It is crucial to exercise in moderation. If you experience uncomfortable symptoms like a rapid heartbeat, chest pain, dizziness, or difficulty breathing while exercising, you should stop immediately and seek medical help.

These symptoms may indicate that your heart is under excessive strain, and continuing to exercise could lead to serious consequences. As we age, the body's tolerance for physical activity decreases, so older individuals should select appropriate types and intensities of exercise based on their physical condition and avoid over-exercising.

Finally, protecting the heart requires more than just exercise. A healthy lifestyle is equally important. In terms of diet, it is necessary to reduce the intake of high-fat, high-salt, and high-sugar foods and instead eat more vegetables, fruits, whole grains, fish, and other foods rich in dietary fiber and healthy fats.

These dietary changes can effectively reduce the risk of cardiovascular disease. Maintaining a healthy weight, and getting enough sleep are also essential components of heart health.

Exercise, as an important method of heart protection, can effectively prevent heart disease by improving cardiopulmonary function, controlling weight, and reducing stress. However, exercise must be done scientifically and in moderation. When combined with a healthy lifestyle, it can truly protect the heart.