What is aerobic? How is aerobic related to cardiovascular health?

Aerobic refers to the ability to use oxygen to provide energy for the body’s activities. Aerobic capacity is closely linked to cardiovascular health. As the body ages, declining cardiovascular health reduces aerobic capacity, directly affecting the body’s activities. Preventing cardiovascular aging is an essential step to increasing the body’s aerobic capacity.

Aerobic, also known as “aerobic exercise,” originates from the Greek word meaning “with oxygen.” In physiology and medicine, this term is often used to describe physical activities that require continuous oxygen consumption to generate energy for the body. Aerobic exercises include brisk walking, running, swimming, cycling, and jumping rope. These activities not only improve overall health but are particularly beneficial for the cardiovascular system.

What is aerobic in the context of cardiovascular health?

Aerobic exercise involves physical activities that use oxygen to supply energy to the muscles. These exercises include running, brisk walking, cycling, swimming, and jumping rope.
These activities require the heart and lungs to work harder to deliver oxygen to muscle cells.

Benefits of aerobic activities for cardiovascular health

Strengthening the heart

• The heart is a muscle, and aerobic exercise helps it pump blood more efficiently, reducing strain during activity.
• Resting heart rate tends to decrease in individuals who regularly engage in aerobic exercise, indicating a more efficient heart.

Improving blood circulation

• Aerobic exercises stimulate blood vessels to dilate, enhancing circulation and oxygen delivery to organs.
• Reduces the risk of artery blockages and prevents conditions like atherosclerosis.

Lowering blood pressure

• Regular aerobic activity helps reduce blood pressure, especially in individuals with hypertension, by improving the elasticity of blood vessel walls.

Regulating cholesterol levels

• Aerobic exercise increases HDL (good cholesterol) and decreases LDL (bad cholesterol), reducing the risk of cardiovascular diseases.

Reducing the risk of cardiovascular diseases

• Aerobic exercise reduces the risk of coronary artery disease, stroke, and heart failure. Studies show that just 150 minutes of aerobic exercise per week can significantly lower the risk of cardiovascular mortality.

How to perform aerobic exercise to improve cardiovascular health

• Intensity: Moderate (heart rate at 50–70% of maximum heart rate) or vigorous (70–85% of maximum heart rate).
• Duration: At least 150 minutes per week at moderate intensity or 75 minutes at vigorous intensity.
• Frequency: Exercise at least 3–5 times per week.

Measures to slow heart aging

Cardiovascular aging is a natural process, but the following measures can help slow it down, maintain heart health, and reduce the risk of cardiovascular diseases:

1. Regular exercise

   • Benefits: Strengthens heart muscles, improves blood flow, and lowers blood pressure.
   • Types of exercise:
     • Aerobic (e.g., brisk walking, running, swimming, cycling).
     • Strength training (e.g., builds muscle and supports blood circulation).
     • Flexibility exercises (e.g., yoga or pilates to reduce stress and improve flexibility).
   • Recommendation: At least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week.

2. Maintain a healthy diet

   • Heart-friendly foods:
     • Healthy fats: Omega-3 from salmon, mackerel, flaxseeds.
     • Fruits and vegetables: Green leafy vegetables, antioxidant-rich fruits like oranges and strawberries.
     • Whole grains: Oats, brown rice, whole-grain bread.
     • Nuts: Almonds, walnuts, chia seeds.
   • Limit:
     • Processed foods high in sugar or saturated fats.
     • Salt to manage blood pressure.

3. Manage stress

   • Impact of stress: Chronic stress increases cortisol and adrenaline levels, placing strain on the heart.
   • Stress management techniques:
     • Meditation and yoga.
     • Deep breathing exercises.
     • Engaging in enjoyable activities or connecting with friends and family.

4. Maintain a healthy weight

   • Benefits: Reduces strain on the heart, improves blood pressure, and lowers cholesterol levels.
   • How to maintain: Combine a healthy diet with regular exercise to keep BMI within the 18.5–24.9 range.

5. Get enough sleep

   • Importance: Sleeping 7–9 hours per night reduces the risk of cardiovascular diseases, diabetes, and obesity.
   • Tips for better sleep:
     • Set a consistent bedtime.
     • Avoid electronic devices before bed.
     • Create a quiet and comfortable sleeping environment.

6. Regular health check-ups

   • Why necessary: Early detection of potential issues like high blood pressure, high cholesterol, or diabetes.
   • Frequency: Check blood pressure, glucose, and cholesterol levels at least once a year.

7. Avoid smoking and limit alcohol consumption

   • Smoking: Damages arteries, increases the risk of atherosclerosis and heart attacks.
   • Alcohol: Excessive drinking can cause hypertension and heart failure.
   • Recommendation: If consuming alcohol, limit it to 1 drink per day for women and 2 drinks per day for men.

8. Use supplements if necessary

   • Omega-3: Reduces inflammation and protects cardiovascular health.
   • Coenzyme Q10 (CoQ10): Supports energy production for heart cells.
   • Vitamin D: Reduces the risk of hypertension and atherosclerosis.
   • Note: Consult a doctor before taking any supplements.

9. Avoid prolonged sitting

   • Harm of sedentary lifestyle: Prolonged sitting increases the risk of cardiovascular diseases.
   • Solution: Stand up and move lightly every 30–60 minutes, especially for sedentary jobs.

10. Include antioxidants

• Role: Antioxidants like vitamins C and E protect cells from free radical damage, reducing inflammation and atherosclerosis risk.
• Food sources: Citrus fruits, berries, almonds, olive oil.

Cardiovascular aging is inevitable, but by adopting these measures, you can slow the process and maintain heart health in the long term. Start building a healthy lifestyle today to protect your heart!

References:

• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541
• https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 
• https://www.webmd.com/fitness-exercise/exercise-healthy-heart 

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