Staying active is one of the best investments for cardiovascular health, but doing it safely is key. This practical guide offers evidence-based recommendations for reaping the benefits of exercise without putting your heart at risk.
Benefits of exercise for heart health
Regular physical activity strengthens the heart muscle, improves circulation, helps control weight and reduces risk factors such as hypertension and high cholesterol.
According to the American Heart Association (AHA)In addition, active people have up to a 35 % lower risk of coronary heart disease.
Benefits highlighted:
- Improves the efficiency of the heart and lungs.
- Lowers blood pressure and LDL cholesterol levels.
- Increases HDL ("good") cholesterol.
- Reduces stress and improves sleep.
Recommended types of activity
Not all activities are equally safe for everyone. The choice depends on physical condition, age and health history.
Moderate aerobic exercise (brisk walking, swimming, gentle cycling) are recommended for most patients.
Strength exercises help maintain muscle mass, especially in people over 50 years of age.
Flexibility and balance exercises (yoga, tai chi) complement the routine and reduce the risk of falls.
Clinical advice: Before starting an exercise program, consult your cardiologist to assess your cardiovascular capacity.
How to exercise safely
To ensure that exercise is beneficial and not a risk, follow these guidelines:
- Previous medical evaluation: Especially important if you have cardiovascular risk factors or symptoms such as chest pain or shortness of breath.
- Heating and cooling: Spend 5-10 minutes before and after exercise.
- Gradual progression: Increase the intensity little by little.
- Adequate hydration: Especially in warm climates such as Puerto Vallarta.
- Attention to body signals: Stop the activity if you feel dizziness, chest pain or unusual shortness of breath.
Special precautions according to condition
| Condition | Recommendation |
|---|---|
| Hypertension | Prioritize moderate aerobic exercises, avoid maximum efforts. |
| Arrhythmias | Maintain stable intensity, avoid sudden changes of pace. |
| Coronary heart disease | Medical supervision and monitored training. |
| Older adults | Prioritize balance and strength to prevent falls. |
Recommended frequency and intensity
The AHA suggests 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous activitycombined with 2 strength sessions per week.
Scale of perceived exertion: Work at an intensity where you can talk but not sing.
Puerto Vallarta: an ideal environment for exercising
With its warm weather, oceanfront boardwalk and accessible parks, Puerto Vallarta offers multiple options for safe outdoor exercise. Morning walks, bike rides and group classes on the beach are popular activities.
Schedule your cardiology evaluation in Puerto Vallarta and receive a physical activity plan tailored to your needs.
References:
- American Heart Association. Recommendations for Physical Activity in Adults
- European Society of Cardiology. Sports Cardiology Guidelines 2020
- Norma Oficial Mexicana NOM-037-SSA2-2012, Para la prevención, tratamiento y control de las enfermedades cardiovasculares.
Legal note: This content is educational and is not a substitute for professional medical consultation.