In our last several blog posts, we discussed some of the most problematic health issues in our society today. Once again, they are:
Hypertension, Heart Disease, and Stroke.
There are many approaches and treatments for these diseases, including medication, surgery, lifestyle changes, diet and nutrition, and more—depending on which practitioner you talk to. In the medical community, exercise is often “touted” as being important for health and disease prevention but is frequently dismissed in favor of other treatment modalities. There is a vast amount of evidence that exercise is critical for both disease treatment and prevention. But what type of exercise is most important?
We believe research points to both aerobic and anaerobic exercise as being the most effective for combating disease in general. Aerobic exercise is the utilization of oxygen together with glucose and fat for energy production—such as in prolonged cardiovascular (cardio) activity. The alternate form of exercise, anaerobic exercise, utilizes glucose without oxygen for energy. This is usually high-intensity, power-based activity such as weightlifting, sprints, and other strenuous exercises. Because no oxygen is used, the activity is typically short-lived, as the muscle fatigues quickly. Lactic acid is produced in the muscle during rapid glucose use, which contributes to soreness and exhaustion. Aerobic activity, on the other hand, allows you to burn glucose and fat at a rate that supports sustained activity over a reasonable period of time.
Today, we want to discuss how aerobic exercise, or cardiovascular exercise, can assist in the prevention and treatment of hypertension, heart disease, and strokes.
What Is the Definition of Aerobic Exercise?
Aerobic exercise, or “cardio,” is any type of physical activity that increases heart rate and breathing for a sustained or continuous period. Cardio exercise improves the function of the heart, lungs, and circulatory system. Examples of aerobic activity include walking at a brisk pace, biking, hiking, running, swimming, dancing, and sports such as basketball or tennis—any activity sustained at a mild to moderate exertion level. Heart rate and breathing are elevated, but not uncomfortably.
Anaerobic exercise is quite different. It is usually very intense activity performed over a short period because it requires maximal effort and energy. Examples include weightlifting or sprinting. Anaerobic exercise is essential for building muscle and bone strength, especially as we age. It primarily burns carbohydrates and glucose stored in the muscles, bloodstream, and liver. While anaerobic exercise is important for overall health, we believe cardiovascular/aerobic exercise is the “king” when it comes to disease prevention and reversal. We will focus on aerobic activity for today’s discussion and address anaerobic exercise in a future blog post.
Aerobic Activity for Hypertension
Aerobic activity can lower blood pressure by strengthening the heart, making it more efficient at pumping blood with less effort. With regular aerobic exercise, blood vessels and the circulatory system dilate and become more flexible, reducing the forces exerted on them—thereby lowering high blood pressure.
During aerobic exercise, the heart beats faster for longer periods, and the circulatory system expands to deliver more oxygen to deep tissues, organs, and capillary beds. Over time, some of these areas may have become clogged by atherosclerosis (fat and metabolic waste deposits). Increased oxygen delivery helps heal and repair these tissues, while also providing nutrients and removing metabolic waste and fats.
As we discussed in our hypertension blog post, arteries become stiff as we age, especially after years of poor diet and nutrition that cause clogging with fats and metabolic waste. Aerobic exercise increases heart rate and blood volume output, which—along with heat generated by muscle movement—causes blood vessels to dilate. Over time, this promotes removal of fat and plaque buildup, improves blood vessel elasticity, and reduces blood pressure.
Aerobic Activity for Heart Health
Heart disease, such as heart attacks, is caused by plaque, fats, and metabolic waste deposited in the heart’s arteries. This process develops slowly due to poor lifestyle, diet, and nutrition, eventually leading to blockages, heart attacks, angina, fluid buildup in the lungs, and kidney problems.
Aerobic exercise not only lowers blood pressure, allowing the heart to receive more oxygen and nutrients, but also improves the heart’s pumping efficiency. Increased oxygen delivery from aerobic exercise penetrates deep into the heart muscle, nourishing it and helping to remove plaque, fat, and other waste.
Additionally, aerobic exercise burns fat and carbohydrates, leading to weight loss. A lighter body requires less effort from the heart, reducing strain. Weight loss also helps control high blood sugar, diabetes, and inflammation—conditions that contribute to artery-clogging triglycerides.
Aerobic Activity for Brain Health and Stroke Prevention
Aerobic exercise reduces the risk of stroke and improves brain function primarily by enhancing cardiovascular health. Improved blood flow increases oxygenation and nutrient delivery to the brain.
Lower blood pressure reduces the risk of clots, plaque displacement, and blood vessel rupture. Aerobic exercise also lowers cholesterol, stabilizes blood sugar, reduces inflammation, and aids weight loss—all of which prevent stiff arteries and plaque buildup.
Most strokes are caused by clots that travel to the brain. Aerobic exercise boosts the body’s fibrinolytic (clot-dissolving) ability, helping to break down micro-plaques before they can cause harm. This same process also helps prevent heart attacks.
Final Thoughts
As you can see, aerobic activity is a fun and simple way to help prevent—and even reverse—disease. It also releases beneficial biochemicals such as dopamine, serotonin, and endorphins, which positively affect mood, sleep, pain control, and anxiety.
If you need assistance developing an aerobic exercise program that’s right for you, Dr. Freeze can help. Walking, running, hiking, biking, swimming, and many sports provide excellent aerobic benefits.
You can exercise outdoors, at the gym, at home, with friends, or in groups of like-minded people. Most aerobic programs start with 10–15 minutes of continuous activity, three times per week. Always consult a healthcare practitioner familiar with your health history to recommend an exercise program with appropriate intensity and duration guidelines.
In most cases, a gradual increase in activity—from mild to moderate intensity—is best. But remember: something is better than nothing. Aim for at least 10–15 minutes of sustained activity, three times per week, at minimum. It’s really that easy!