On a healthy stage, cardiovascular diseases and physical activity are closely intertwined dancers, whose interaction profoundly influences the rhythm of the heart and the rhythm of life. A proper understanding of the relationship and a clever grasp of the scale of physical activity have become the key password for safeguarding cardiovascular health.
I. Inadequate physical activity: Cardiovascular “silent killer”
The ease of modern life, like a double-edged sword, while providing us with comfort and efficiency, breeds a lack of physical activity. Sitting for long periods of time as if they were “cruising” people to a chair, whether they were obsessed with entertainment in front of an electronic screen or working hard at a desk, their body was drastically reduced. This long-suspensive way of life is like a dead water, which gradually slows down the metabolic function of the body, with fats like uninvited “visitors”, piled up in the body and the problems of obesity followed. Obesity, which is like a “time-in-time bomb” hidden inside the body, can trigger a series of metabolic disorders, such as increased insulin resistance and an imbalance in blood resin levels, where low-density protein cholesterol (LDL-C) is likely to rise, while high-density protein cholesterol (HDL-C) is reduced and deep-rooted problems are embedded in the hardening of the artery.
When the artery porridge is hardened, the vascular walls, like the eroded walls, gradually become inelastic, narrow and rigid. Blood travels hard in these veins, as it flows in crowded rivers, and the heart has to increase its “pump” to keep the blood cycle running. Cardiovascular diseases such as hypertension and coronary heart disease are likely to follow in the long term when the heart is overworked. Studies have shown that the risk of cardiovascular disease among persons with chronic physical inactivity has increased significantly compared to the population that maintains an appropriate level of mobility, as is the case with a ship that sails on a calm sea and is gradually broken by neglect for maintenance, and may eventually drift in a “storm” of cardiovascular disease.
Moderate physical activity: the “generative source” of the cardiovascular environment
Moderate physical activity, which coincided with a timely rain, brought many benefits to the cardiovascular system. It is like a magical “vascular cleaner” who can facilitate the circulation of blood and make it more fluid in the veins. In the course of the exercise, the vascular skin cells are adequately “massed” and can produce useful substances, such as nitrogen oxides. Nitrogen oxide is like a hysteria of the blood vessels, which helps to spread the blood vessels, lowers blood pressure, reduces the back load of the heart and makes the work of the heart easier. At the same time, physical activity can act as a precise “regulator of blood resin”, raise the level of HDL-C, promote LDL-C metabolism, and prevent over-sinking of lipids on vascular walls, thus slowing down the process of scortification of the artery.
For the heart itself, moderate exercise is like a useful exercise course. It boosts the contraction of myocardial muscles, makes the heart more powerful every time it beats, pumps more blood and makes the heart work more efficient. It is like regular maintenance and commissioning of an engine to make it more stable and efficient. In addition, physical activity has a certain anti-inflammation effect, which can reduce the incidence of inflammation in the body. Inflammatory factors are like “disturbing elements” in the body, and play an important role in the development of cardiovascular disease, with moderate motion building a strong “firewall” for cardiovascular health by inhibiting inflammation. For example, a minimum of 150 minutes of aerobic activity per week, such as walking, jogging, swimming, etc., or 75 minutes of high-intensity aerobics, such as basketball, football games, etc., and a suitable amount of force training, such as weight lifting, push-ups, can significantly improve cardiovascular function, reduce the risk of cardiovascular disease morbidity and make the heart more robust in a moderate challenge.
III. Individualized prescriptions for physical activity: “heart” care as a result of instruction
However, persons with cardiovascular diseases must not be blind when carrying out their physical activity and must be tailored to their physical activity “prescription” in accordance with the principle of individualization. This is as accurate and detailed as the doctor prescribed different medications for patients with different conditions.
In the case of patients with more stable coronary heart conditions, a less severe mode of movement, such as a walk, Tai Chi boxing, etc., may be chosen under the professional evaluation and guidance of a doctor. When walking, the pace is moderate, with a rate of approximately 100 – 120 steps per minute, 30 – 60 minutes per walk, 3 – 5 times per week. Tai Chi boxing helps the patient to regulate his or her breathing, relax his or her body, and enhances his or her balance and coordination. However, during the exercise, patients carry first aid drugs such as nitric acid glycerine, like a ready “heartguard” to prevent sudden outbreaks of discomfort, such as cardiac pain.
High blood pressure patients can try some aerobic exercise, such as cycling, when their blood pressure is well controlled. When riding, it is not appropriate to be too fast and to maintain a moderate strength of 30 – 45 minutes per ride, 3 – 4 times a week. At the same time, care should be taken to avoid movement in high-temperature, high-moisture or cold environments, as these environmental factors may lead to high blood pressure fluctuations, as in the case of high-wave seas, which increase the risk of cardiovascular accidents.
Physical activity of people with heart failure needs to be planned more carefully. During a stable period, a gradual transition can be made from simple bedside activities, such as stand-ups, leg lifts, etc., to a slow indoor walk. The duration of each event should not be too long and can start in a few minutes, slowly increasing to 10 – 15 minutes, 2 – 3 times a day. Moreover, patients need to pay close attention to their physical reactions, such as respiratory difficulties, inactivity and dizziness, and should cease their activities and rest immediately, as is the case when climbing a steep mountain, keeping an eye on their physical limits and ensuring their safety.
The relationship between cardiovascular disease and physical activity is delicate and complex, and insufficient physical activity is a “hidden threat” to cardiovascular health, while moderate physical activity is a “spring” of heart activity. Cardiovascular disease patients should, under the professional guidance of a doctor, develop a personalized physical activity programme, in accordance with their condition, physical condition and motor capacity, like the creation of an exclusive “health key” to their heart, opening the door to the safeguarding of cardiovascular health, balancing between motion, and allowing the heart to beat in the long river of life and sound healthy music.
