Physical inactivity or lack of physical activity is considered one of the most important risk factors for the development of cardiovascular disease, even if it has established a direct link between a healthy lifestyle and cardiovascular mortality. Physical inactivity is known to be associated with 10% of premature deaths, especially cardiovascular deaths. A sedentary lifestyle, in addition to causing significant damage to our cardiovascular system, increases the impact of other risk factors such as obesity, hypertension and cholesterol, which leads to atherosclerosis.
Thus, “moderate-intensity physical activity has important benefits for overall health and cardiovascular health in particular. Exercise provides greater compliance and better contractility of the heart, improving myocardial function. According to the World Health Organization (WHO), one of the cardiovascular health benefits of exercise is improving muscle and cardio-respiratory health, reducing the risk of hypertension, or controlling energy balance and weight to avoid obesity, ”stresses Carlos Macaia Miguel. President of the Spanish Heart Foundation (FEC).
In addition to regular, moderate-intensity exercise, a varied and balanced diet is essential. In that sense, says Macaya, our Mediterranean diet has shown clear cardiovascular benefits. It is also important to quit smoking and avoid stress.
How to Really Benefit from Exercise
Aerobic capacity has an important impact on health. To maintain this aerobic capacity, WHO recommends continuous aerobic physical activity (such as running, cycling, or swimming) combined with intermittent physical activity (for example, team sports: soccer, handball, ball games) for at least five days a day. a week and lasting from 30 to 90 minutes.
Makaya describes that “recent studies prefer to recommend daily physical activity, strength training plus aerobic resistance, or alternating between days. It helps to better maintain body weight and cardiovascular health. In addition, strength training (such as weightlifting or rubber bands) or mixed (strength plus endurance, such as weightlifting plus running, hiking, cycling …) are more effective at losing abdominal fat – implicated in cardiovascular risk. ”
For those not accustomed to exercising regularly, the FEC president points out that you can start doing something as simple as walking. “Walking is a physical activity available to most people, ideal for people of all ages, and with many health benefits. The WHO indicates that this reduces the risk of hypertension, coronary heart disease, stroke or diabetes. ”
X Popular Heart Race
Exactly, the Popular Heart Race, which celebrates its 10th anniversary this year, was born with the goal of popularizing the practice of exercise to prevent the occurrence of cardiovascular disease. He clearly has a familiar personality, because in addition to the 10-kilometer race, he has a 4.5-kilometer march and children’s races. More than 500 children took part in the latest edition.
The X Popular Heart Race is held next Saturday 28 September at the Casa de Campo in Madrid and has three forms of participation:
- The popular heart race (starts at 9:00). This is the “10K” approved by the Royal Spanish Athletics Federation. It starts and ends in Madrid Rio (next to Puente del Rey).
- March (starts at 10:40). At 4.5 kilometers, this is a non-competitive test that each participant performs in his own way: marching, walking or running.
- Children’s races (from 12:00). They will take place in Madrid, in the start and finish areas. Suitable for children of all ages and with adapted distances.