World Heart Day reminder: Why simply moving more could save your heart

Heart failure is a leading cause of death globally. Around 8-10 million people suffer from heart failure and 3 out of 5 patients succumb within 5 years of diagnosis. But something as simple as walking regularly can significantly reduce your risk of heart failure. Incorporating a minimum of 30 minutes of walking at least five days in a week can go a long way in maintaining heart health and preventing heart failure.
Here are five reasons why physical activity can help prevent heart failure, explains Dr Vishal Rastogi, M.D, D.M (Cardiology), FSCAI, Director – Interventional Cardiology, Head – Advanced Heart Failure Program, Fortis Escorts Heart Institute, Okhla Road, New Delhi.

Regular physical activity strengthens the heart muscle and enhances its ability to pump blood throughout the body. A stronger heart performs better even under strain, which reduces the risk of heart failure.
Exercise acts like a natural booster for heart health. By engaging in regular physical activity, such as brisk walking, we enhance the strength and efficiency of our heart. Regular movement is crucial for preventing heart failure, as it ensures that the heart doesn’t have to work excessively hard to keep up with the body's demands. Consistent, moderate exercise can lead to significant improvements in heart function and overall cardiovascular health.

Obesity is a major risk factor for heart disease and heart failure. Exercise helps control weight by burning calories and reducing body fat. Maintaining a healthy weight reduces the added stress on the heart, thereby lowering the risk of heart failure.
Excess weight puts additional strain on the heart, making it harder to pump blood throughout the body. This can eventually reduce the heart’s capacity to pump blood and lead to heart failure. We can effectively manage our weight by including daily exercise, such as walking or jogging. This not only helps prevent heart failure but also improves overall heart health.

High blood pressure and high cholesterol levels are risk factors for heart failure. Physical activity keeps blood pressure and cholesterol levels in check by improving blood flow and enhancing the flexibility of blood vessels. Exercise also increases good cholesterol and helps prevent narrowing of arteries.
Exercise is one of the most effective ways to manage blood pressure and cholesterol levels. By reducing LDL cholesterol and increasing HDL cholesterol, it helps prevent the buildup of plaque in the arteries, which lead to heart attacks and heart failure. Regular movement is a vital part of managing cardiovascular risk and ensuring long-term heart health.

Diabetes is closely linked to heart disease, including heart failure. High blood sugar can damage the blood vessels and lead to their narrowing. This can eventually lead to heart failure. Physical activity improves insulin sensitivity and helps regulate blood sugar levels, thereby reducing the risk of heart failure.3
Diabetes significantly increases the risk of heart disease and heart failure. Regular physical activity is crucial to maintain good metabolism and prevent insulin resistance. This, in turn, prevents or delays the onset of diabetes and reduces the risk of heart failure.

Chronic stress and mental health issues, such as depression, are often overlooked factors that contribute to heart disease and heart failure. Exercise helps reduce stress levels and improves mood by releasing endorphins. This can protect the heart from the adverse effects of prolonged emotional strain. Including regular physical activity into our daily lives can significantly enhance mental well-being and maintain heart health
Incorporating more physical activity into our daily routine is a simple yet effective way to prevent heart failure. Whether it's taking a walk, cycling, or engaging in other forms of exercise, every bit counts towards a healthier heart.4 Even in patients who are diagnosed with heart failure, regular physical activity can help prevent it from worsening. While advanced therapies are available for worsening heart failure, physical activity is equally important to improve quality of life. Remember to consult your healthcare provider before starting any new fitness regimen to ensure it’s appropriate for you.