The Importance of Physical Activity in Preventing Cardiovascular Diseases
Regular physical exercise plays a fundamental role in preventing and managing cardiovascular diseases (CVD). These diseases are one of the leading causes of death worldwide, but physical activity has been shown to be a powerful ally in reducing associated risk factors. Studies show that aerobic or endurance exercises performed at light to moderate intensity help with weight loss, improve lipid profiles, lower blood glucose levels, increase insulin sensitivity, and regulate blood pressure. These changes significantly reduce the risk of developing cardiovascular complications.
Additionally, regular physical activity promotes physiological changes that counteract the effects of aging, increasing longevity and quality of life. The American Heart Association has recognized physical inactivity as an independent risk factor for CVD, reinforcing the importance of incorporating exercise into daily routines.
Recommended Physical Activity
The American College of Sports Medicine recommends that adults engage in at least 150 to 300 minutes of moderate-intensity exercise per week, equivalent to an energy expenditure of over 2000 calories. Alternatively, combinations of vigorous activities, such as running, for shorter periods can also yield positive effects.
Long-term studies have shown that individuals who expend between 2000 and 3000 calories per week through physical activity have a significantly lower risk of acute myocardial infarction. A classic study involving London bus drivers also showed that small changes in daily physical routine can lead to major cardiovascular benefits.
Physical Activity and Longevity
In a study of over 55,000 American adults over 15 years, it was observed that runners had a 30% to 45% lower chance of developing or dying from CVD. Additionally, they lived an average of three years longer than non-runners.
Researchers such as Shiroma and Lee have highlighted that the more intense and consistent the exercise, the greater the protection against cardiovascular diseases. This applies even to individuals with obesity or high cardiovascular risk, proving the physical and mental health benefits of regular activity.
Hypertension and Exercise
Systemic arterial hypertension (SAH), defined as a systolic pressure above 140 mmHg and diastolic above 90 mmHg, affects between 22% and 44% of the adult population in Brazil. Physical exercise helps both prevent and manage hypertension, sometimes even reducing the need for medication.
Exercise programs have proven effective in reducing blood pressure in both hypertensive and normotensive individuals, making it a key element in the treatment of this condition.
Types of Physical Activity
According to the World Health Organization (WHO), physical activity is any body movement that results in energy expenditure. It can be categorized as:
- Light: slow walking, light household chores.
- Moderate: brisk walking, light cycling.
- Vigorous: running, swimming.
Recommendations include at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity, with an emphasis on resistance exercises, such as weightlifting, two to three times per week.
Combating Sedentary Behavior
Sedentary behavior is one of the top ten global risk factors for mortality and is strongly associated with increased risk of CVD. Educational and community-based strategies are essential to reduce inactivity, especially in vulnerable populations.
Physical activity improves mental health, respiratory capacity, strengthens bones and muscles, and contributes to overall well-being. Its impact extends far beyond the heart.
Public Policies and an Active Lifestyle
Investing in urban infrastructure that promotes physical activity, such as bike paths, recreational areas, and educational campaigns, is essential to reduce the burden of CVD. Simple exercises, such as walking or dancing, when done consistently and enjoyably, can be life-changing.
Conclusion
Regular physical activity is a powerful tool in the prevention and control of cardiovascular diseases. Incorporating movement into your routine can enhance longevity and quality of life. The most important thing is to find an activity that is enjoyable and sustainable, and remain regularly active.
References
- SILVA, Letícia Aparecida Lopes Bezerra da, et al. “Non-clinical effects of physical activity in the treatment of people with diabetes, hypertension, or obesity.” Pesquisa.bvsalud.org, 2021. Link
- Fagherazzi S, et al. “Impact of isolated physical exercise and combined with diet on serum levels of HDL, LDL, total cholesterol, and triglycerides.” Rev. bras. med. esporte, 2008; 14(4):381-386
- Goldman L, et al. Internal Medicine Treatise. 25th ed. Spain: Elsevier; 2017.
- Rique AB, et al. “Nutrition and exercise in the prevention and control of cardiovascular diseases.” Rev Bras Med Esporte, 2010; 8(6):244-254