Coronary heart disease (CHD) arises from the narrowing of arteries due to plaque buildup and is a leading health concern in Australia. Heart health issues such as strokes impact men at twice the rate of women, posing significant risks for those wanting to maintain long-term health. Research suggests that men may respond less effectively to stress – both physically and emotionally – compared to women, and some turn to harmful coping mechanisms such as smoking and excessive drinking. Additionally, women’s natural hormone levels before menopause may offer some protection against heart disease, widening the gender disparity.
Heart health: Knowing the signs of a healthy heart
A healthy heart is fundamental to overall well-being, but how can you assess your heart health?
6 indicators of a healthy heart
| 1/ Heart Rate | A normal resting heart rate falls between 60 and 100 beats per minute. |
| 2/Breathing | Smooth, unlaboured breathing is a sign of good cardiovascular function. |
| 3/ Blood Pressure | Keep your blood pressure within healthy limits to avoid unnecessary strain on the heart. |
| 4/ Cholesterol Levels | Monitoring cholesterol helps minimise arterial plaque buildup. |
| 5/ Heart Rate
Recovery |
Does your heart rate return to normal quickly after vigorous exercise? This suggests good cardiovascular fitness. |
| 6/ Oral Health | Gum disease bacteria can contribute to arterial inflammation and heart disease. |
If you have concerns about any of these indicators, consult a healthcare professional for a thorough assessment.
Benefits of exercise for heart health
In addition to healthy lifestyle habits, exercise is essential for maintaining heart health.
What regular physical activity can do
|
Lowers blood pressure |
Regular exercise strengthens your heart, enabling it to pump more blood with less effort. When your heart doesn’t have to work as hard, the force on your arteries decreases, lowering blood pressure. |
|
Improves insulin sensitivity |
Physical activity helps your cells respond better to insulin, the hormone that lets sugar (glucose) enter your cells and be used for energy. |
|
Supports healthy weight management |
Exercise helps create a calorie deficit, meaning you burn more calories than you consume, which can lead to weight loss or maintenance. Beyond burning calories, physical activity promotes muscle growth and boosts your metabolism, meaning your body uses energy more efficiently even at rest. |
|
Reduces inflammation |
Regular movement helps reduce chronic inflammation by lowering levels of inflammatory markers like C-reactive protein (CRP). Exercise also improves circulation, delivering more oxygen and nutrients to tissues, which can support repair and reduce the risk of chronic diseases like heart disease, arthritis, and certain cancers. |
|
Relieves stress |
Physical activity stimulates the production of endorphins, often called “feel-good hormones,” which boost mood and reduce stress. Exercise also lowers cortisol, the body’s primary stress hormone, helping you feel more relaxed and improving your ability to manage emotional challenges. |
Exercise not only mitigates the risk of heart disease but also directly addresses key risk factors associated with cardiovascular conditions.
Best exercises for heart health
Research shows that combining aerobic exercise and resistance training offers the greatest benefits for heart health. Aerobic activities such as swimming, walking, jogging, or cycling help improve stamina and cardiovascular endurance. For more variety, try rowing, hiking, jump rope routines, or HIIT (high-intensity interval training) circuits.
On the other hand, resistance training builds muscle strength and flexibility. Using free weights, resistance bands, weight machines, or even bodyweight exercises such as squats and push-ups can enhance musculoskeletal health.
Consulting a health professional like a Physiotherapist or Exercise Physiologist ensures your exercise routine is safe and effective, especially if you have pre-existing medical conditions.
Best aerobic exercises for heart health
The best aerobic exercises for heart health raise your heart rate and improve cardiovascular endurance. Some highly recommended options include walking, running, swimming, cycling, and dancing. These exercises help lower blood pressure, improve circulation, and strengthen the heart over time.
Regular aerobic exercise also improves heart efficiency by helping the heart pump blood more effectively. It’s essential, however, to start gradually if you’re new to exercise, particularly if you have underlying heart conditions. Consult a healthcare provider before starting any new workout regimen to ensure your safety and get advice tailored to your health condition and needs.
Optimising results: Knowing your target exercise heart rate for your age
Calculating your target heart rate (THR) helps ensure you exercise at safe, effective intensity levels. The general formula used to estimate your maximum heart rate (maxHR) is 220 minus your age. For moderate-intensity activities, your target heart rate should be 50-70% of your maxHR, whilst for vigorous activities, aim for 70-85%.
Overview of target heart rate
ranges by age
| 20 years | 100–140 bpm
(moderate) |
| 30 years | 95–133 bpm |
| 40 years | 90–126 bpm |
| 50 years | 85–119 bpm |
| 60 years | 80–112 bpm |
Stay on the lower end of these ranges if you’re just starting out or warming up. You can gradually increase intensity as your fitness improves. Factors like medications, heat, and stress can also affect heart rate responses. You can monitor your heart rate with a pulse check or wearable devices to ensure you stay within your target zone throughout your workout.
How often should I exercise?
The Australian general guidelines for physical activity recommend at least 30 minutes of aerobic exercise, five days a week. Do resistance training twice a week to target major muscle groups, including the chest, shoulders, back, arms, core, thighs, and calves.
Allow 12 to 48 hours of recovery between some workouts to prevent excessive soreness or injury. Monitoring how your body feels is crucial – if you’re experiencing significant fatigue or pain, you may need to scale back your routine or adjust your form. Persistent discomfort may signal overuse or injury, so consult your health professional if this occurs.
Developing the habit of exercising
Building a consistent exercise habit takes time and commitment. Staying motivated is easier if you track progress, such as monitoring your heart rate, counting repetitions, or tracking changes in body composition.
Strategies to help make exercise a habit
| Set a
daily schedule |
Make time to prioritise physical activity each day. |
| Buddy
up |
Exercise with a friend to stay accountable and engaged. |
| Get
social |
Join a gym or group class if you enjoy social settings and structured routines. |
What’s the ideal exercise for heart attack recovery?
Men diagnosed with heart conditions can still benefit from exercise, with most advised to engage in moderate-intensity activities like brisk walking, swimming, or cycling. Accumulating at least 150 minutes of physical activity weekly can enhance cardiac function and overall fitness. Moderate intensity means your heart and breathing rates increase, but you can still hold a conversation.
Emerging research suggests that previously restricted exercises – such as Hydrotherapy may offer unique benefits for heart patients. For instance, warm-water therapy has shown promise in improving heart function among individuals with chronic heart failure. It’s essential to consult with a health professional who stays updated on the latest developments to ensure you’re following the safest and most effective routine.
A holistic approach to therapy for heart health
At Healthstin, we offer a well-rounded approach to heart health with complete gym facilities and a Hydrotherapy pool in one location. Our gym spaces are inclusive and fully equipped for strength training, whilst our Hydrotherapy pool allows for low-impact cardiovascular workouts, helping build endurance whilst being gentle on your joints.
You can also join our Staying Active classes, where we offer both strength training in the gym and aqua sessions in the pool to meet diverse fitness needs.
Although men are more susceptible to heart conditions, exercise is essential for everyone, whether you’re in good health or managing a pre-existing condition. Physical activity plays a crucial role in managing risk factors and improving quality of life for all.
At Healthstin, our Exercise Physiologists and Physiotherapists develop personalised treatment plans tailored to everyone. With our expert guidance, you can be confident that your exercise regimen will be effective, safe, and aligned with your health goals.
Call 1300 090 931 or click this link to learn more or book a session.
