Learn how physical activity helps protect the heart

Currently, the importance of physical activity for health is a widely publicized subject. When practiced regularly, it increases good cholesterol (HDL), decreases weight and stress, increases self-esteem and improves quality of life and sleep.

Furthermore, it is also very positive for cardiac efficiency. “O heart it is a muscle that also benefits when it is exercised, because during physical activity it works harder to be able to pump blood more efficiently to the other organs and muscles”, explains Dr. Benjamin Apter, specialist in orthopedics, sports medicine and CEO of the B-Active Gym network.

Frequency of physical activities

All physical activity must be carried out with caution, because when practiced in excess, it can be harmful to health. For those who are not in the habit of practicing, the best way is to start little by little and gradually increase the frequency, according to the adaptation of the body.

“Walking, swimming, cycling and running are all excellent aerobic exercise and should be done for 20 to 30 minutes, three to five times a week. Strength exercises (bodybuilding) can be done two to three times a week”, explains cardiologist Luiz Antonio Campos.

On the other hand, as the doctor warns, people with cardiovascular problems should avoid exercising to exhaustion and pay close attention to breathing during exercise, as blood pressure goes up quickly.

Need for medical evaluation

In some cases, before starting the practice of physical activity, medical evaluation is recommended so that specialists can detect muscle imbalances and postural deviations that can lead to injuries if not previously treated.

Cardiologist Luiz Antonio Campos explains that if you do not have any type of risk factor and only practice recreational exercises, that is, in which there is no programming for athletes and a very high level of physical activity, there is no need for a prior examination. . However, if you submit any risk factor and is over 40 years old, it is important to have an examination.

post-infarction physical activity

If the person already had a heart attack and intends to start practicing exercises to avoid new disorders, it is important to know that “the practice of controlled physical exercises is fundamental in cardiac rehabilitation after a heart attack, but the doctor needs to agree and authorize the practice”, explains Dr. Benjamin Apter.

In addition, therapeutic bodybuilding of medium or low intensity protects the heartas it prevents the blood pressure from rising too much and, as the exercise is interval, it allows the pressure to return to normal levels between one set and another.

Intensity of physical activity

According to Dr. Benjamin Apter, the intensity of physical activity is based on respiratory rate, heart rate and in blood pressure. In addition, this measure starts from a base value that is individual. That is, to define the intensity of the activity, “it is enough to measure the heart rate (pulse) before the exercise, up to 30% more is considered low, from 31 to 59% medium and above 60% high intensity”, completes the specialist.

Best time and environment to practice

The best time for practice of exercises physical activities in an external environment, according to cardiologist Luiz Antonio Campos, is in the early morning and at the end of the day. It is important “to be careful with very strong sunlight, because instead of being healthy, exercising at these times can be harmful, causing burns, dehydration and skin cancer (in the long term) if you do not use sunscreen. Choose wooded places and times with less pollution”, he recommends.