Worried about clogged arteries? Build a strong heart with exercise.

Let me answer some of your questions about how exercise is good for your heart.

 

❤️ Exercise awakens the hidden vessels of the heart

Exercise has a remarkable effect on developing the tiny blood vessels within the heart muscle, known as "fibularis." These fibularis, which are usually unnoticeable, play a crucial role when a large blood vessel (coronary artery) is suddenly blocked. When the fibularis are well-developed, other blood vessels surrounding the blocked vessel act as a "bypass," supplying blood through the fibularis. Thanks to this, even if a similar myocardial infarction occurs, people who exercise regularly minimize heart damage and have a higher chance of recovery. Exercise is like a "daily savings" for the heart muscle. 💪

 

🆚 work out vs. Drugs: Comparing Effects

Many people take aspirin or cholesterol-lowering medications to prevent cardiovascular disease. Aspirin prevents about one heart attack per 500 people, and cholesterol-lowering medications reduce the risk of heart attack and mortality by about 10-15%. However, the benefits of exercise go far beyond these! Regular exercise reduces not only cardiovascular mortality but also overall mortality by 25-30%. Surprisingly, it can even reduce the incidence of certain cancers, such as breast and prostate cancer, and cancer-related mortality by 25-30%. 😮

 

🏃‍♀️ What is 'moderate intensity exercise'?

How much "moderate intensity exercise" is recommended by many organizations, including the World Health Organization (WHO)?

 

feel : After about 30 minutes of exercise, I'm sweating profusely and a little out of breath, making it slightly difficult to carry on a conversation. (e.g., brisk walking, light jogging)

pulse : Aim for a heart rate that's 30-40 beats per minute higher than your resting heart rate. (Example: 65 beats per minute → target 95-105 beats per minute.) These days, you can easily check this with a smartwatch or gym equipment. ❤️

It's not like a light walk (low intensity) where you don't sweat or get out of breath, or like a high intensity where you're so exhausted you can't hold a conversation. The important thing is to feel like you've gotten some exercise.

 

✨ Calf pumping exercise you can do while sitting

Calves are so important for blood circulation that they're often called the "second heart." While sitting or standing, lift your heels straight up, hold for 2-3 seconds, and then lower them. For best results, do this until you feel a soreness in the back of your calf muscles. You can easily do this on the subway or at the office! 🦵

 

⚠️ In this case, STOP exercising!

Before exercise: If you are feeling unusually unwell (feeling cold, feeling swollen, feeling very tired, etc.) or if your blood pressure or pulse is too high or low, it is best to rest.

During exercise: If you experience symptoms such as chest pain, dizziness, unusually severe shortness of breath, vision loss, or weakness in one arm or leg, stop exercising immediately and seek medical attention. These could be warning signs from your body. 🚨

Exercise is the best medicine and preventative medicine, but listening to your body is most important.