World Heart Day: Exercising too much or too less can affect how the heart functions. Here are ways how one can maintain a healthy heart even when indulging in high intensity workout.
World Heart Day: People have become as conscious of their health, as sedentary the lifestyle has evolved, in the past few months healthiest of people have been reported to suffer heart attack. People have succumbed to death on treadmills while working out and whatnot. Hence, it is imperative to comprehend how one can keep the heart healthy even when engaging in intense workout. It is also crucial to strike the right balance between pushing your limits and listening to your body’s signs and signals.
On the occasion of World Heart Day 2023, let us be aware and spread awareness about the dos and don’ts before starting any rigorous activities which may impact heart health.
WORLD HEART DAY: WAYS TO MAINTAIN A HEALTHY HEART WHILE EXERCISING
- Choose Your Workout Wisely: Selecting the exercises or physical activities that suit your current fitness level is key to avoiding undue medical emergencies. Elaborating on the same, Mili S. Bansode, Physiotherapist, Centre for Physical Medicine and Rehabilitation, Kokilaben Dhirubhai Ambani Hospital Mumbai, said speaking exclusively with india.com, that it is imperative to pay attention to your exercise intensity. Don’t push yourself too hard. Gradually progress the intensity and duration of your workouts. Include variations of cardio, strength training, and flexibility workouts to condition the heart better.
- Warm-up and Cool Down: Always start with a proper warm-up and end with a cool down to prepare your heart for exercise and help it recover afterwards. Light aerobic exercises & stretching should be a part of the warm-up and cool-down phase.
- Dehydration: Hydration is the key to keep the body healthy. When the body is dehydrated, the blood tends to get thicker which affects the flow and pumping of the heart. This could further lead to heart problems even while exercising.
- Wrong Technique: How we exercise is equally important. The technique and the style have to be correct for the best effects on the body. Improper technique on treadmills, like uncontrollable speed or incorrect posture while do some exercise can put stress on heart.
- Listen to Your Heart: You know your body better is the mantra to remember. Listen to your body. Recognize the warning signs such as excessive fatigue, dizziness, breathlessness, and chest pain during exercise or rigorous physical activities. If you experience any of these signs, stop the activities and seek medical attention.
- Underlying Health Conditions: Rigorous exercises can be sometimes dangerous for our hearts as they can temporarily raise heart rate and blood pressure potentially putting extra stress on the heart. For individuals with pre-existing heart conditions, unsupervised intense exercises may increase the risk of cardiac events. Overtraining and inadequate rest can lead to fatigue and potential heart strain.
- Be Consistent: Regular physical activity is the key to maintaining a healthy heart.
Exercising is important to keep the heart muscle strong and healthy. However, to much of anything is bad. Also, one should follow a proper routine before, during and after workout sessions. It can have a serious effect on the heart. Extreme levels of exercise could potentially have negative effects on the cardiac system.
Explaining how too much exercising is bad for the heart, Dr Anup Taksande, Consultant Interventional Cardiologist at Wockhardt Hospitals, Mira Road, said that “While opting for any strenuous physical activity, individuals may experience sudden cardiac arrest due to preexisting blockages in the heart, whether they have been diagnosed or not. Furthermore, excessive strain on the heart tends to trigger plaque rupture or electrical irregularities within the heart, raising the chances of a sudden cardiac arrest. If you encounter any sensations of chest or back heaviness, nausea, dizziness, or fainting during exercise then just discontinue exercising and consult the doctor without any delay.”
Furthermore, people who have been inactive for a long time and suddenly partake in physical activity without considering their fitness level or health problems will face an increased risk of heart attacks.
This world heart day, listen to your heart and nurture it to stay fit and healthy!