Standing, sitting, walking, climbing stairs, running, sleeping...this is probably what many people do in a day. What impact will these behaviors have on heart health? Some studies have found that if you want to have a healthy heart, any exercise, even sleeping, is better than sitting for a long time.
Moderate intensity exercise is the healthiest for your heart
A study published in the European Heart Journal in November 2023 evaluated the relationship between different exercise patterns and heart health during 24 hours a day. The results showed that moderate-intensity exercise is the healthiest for the heart.
The specific order is as follows:1. Moderate intensity exercise (running, brisk walking, climbing stairs)
2. Mild exercise
3. Stand
4. Sleep
And sedentary behavior can have adverse effects on heart health.
Summary of research content
Researchers say that replacing long periods of sitting with just five minutes of moderate-intensity exercise each day can have a significant impact on heart health.
What kind of exercise is moderate intensity exercise?
What counts as moderate intensity exercise? Generally, the maximum heart rate percentage and the measured heart rate during exercise are commonly used to monitor exercise intensity.
Maximum heart rate (beats/minute) = 220 - age (years)
During physical fitness activities:
Heart rate at or above 85% of maximum heart rate, equivalent to vigorous exercise;
The heart rate is controlled between 60% and 85% of the maximum heart rate range, which is equivalent to moderate-intensity exercise;
The heart rate is controlled between 50% and 60% of the maximum heart rate range, which is equivalent to low-intensity exercise.
Generally speaking:
▼ Low-intensity exercise: The heart rate generally does not exceed 100 beats/min during exercise, such as walking.
▼ Moderate-intensity exercise: The heart rate during exercise is generally between 100 and 140 beats/min, such as walking, jogging, cycling, Tai Chi, tennis doubles, etc.
▼ High-intensity exercise: Exercise with a heart rate exceeding 140 beats/min, such as running, fast cycling, fast-paced aerobics, fast mountain climbing, stair climbing, tennis singles, etc.
Classification of sports and fitness activity intensity and its monitoring indicators
In order to maintain heart health, in addition to exercise, you can also start with the following nine lifestyle habits:
1. Eat eighty cents full to avoid high-protein and high-fat foods that increase the burden on the heart;
2. Eat an Oriental diet, reduce the intake of oil, salt, and sugar, and eat more Steaming and cooking of whole grains, white meat, vegetables and nuts is recommended;
3. Maintain good sleep to avoid abnormal heart rate;
4. Quit smoking and drinking to reduce the risk of high blood pressure, heart disease, etc.;
5. Defecate regularly to prevent constipation from putting pressure on the heart;
6. Keep a happy mood and reduce the damage to the heart caused by stress;
7. Control your waist circumference to avoid cardiovascular risks caused by fat accumulation;
8. Get regular physical examinations, especially after the age of 40, pay attention to blood lipids, blood sugar and heart conditions;
9. Get close to nature and live in a pollution-free environment It relaxes the mind and is good for the heart.
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