Coronary Heart Disease Risk Factors And Exercise

Coronary heart disease (CHD) is the leading cause of death in american citizens and is responsible for over 1 million deaths every year, every 33 seconds someone dies from this disease. And with current obesity levels rising by 2020 it is thought that CHD will be the leading cause of death throughout the world.

What is CHD?

CHD is a broad term for any conditions that affect the heart, ranging from heart attacks to arteriosclerosis. The most common heart disease is coronary artery disease which is caused from a build up of fatty plaque in the blood vessels around the heart causing them to become narrow or even blocked. When an artery is blocked or becomes too narrow to deliver blood effectively this becomes a heart attack or cardiac arrest.

Heart attacks can be mild and others can be fatal but either way they are a warning sign that something isn't right in the body.

See Also: Infective Endocarditis: Treatment for Heart Disease

Risk Factors

1. Age - Heart disease can occur at any age but four out of five people who die from CHD are over 65
2. Gender - Men are women are equally likely to get CHD but females tend to develop the condition on average 10 years later than men. The risk for women increases as the get older and more women die from CHD related diseases then cancer.
3. Family History - If you have immediate family who have suffered from heart disease or heart attacks you are more prone to develop the disease at a young age.
4. Smoking - Smokers are twice as likely to suffer from coronary heart disease and are more likely to die as a result. Smoking damages parts of the cardiovascular system and makes it harder to recover from heart disease incidents. Passive smoking also increases the risk and with over 40 million Americans smoking this is set to rise.
5. Cholesterol/diet - Poor diet which is high in saturated fat will increase your risk especially when combined with other risk factors such as age or family history. High levels (over 100 mg/dl) of LDL or “bad cholesterol” are dangerous, and low levels (under 40 mg/dl in men and under 55 mg/dl in women) of HDL or “good cholesterol” increases the risk of heart disease and stroke.
6. Obesity - People who are certified as obese are at a higher risk even if they do not have any other risk factors. Excess weight puts a huge strain on the heart, increases blood pressure and cholesterol in the blood. 66% of americans are obese.
7. Lack of exercise - Inactivity is a major factor for coronary heart disease. Mainly because lack of exercise will lead to obesity and thus put excess strain on the heart. Lack of exercise can also lead to other problems such as diabetes.

Living With Coronary Heart Disease

What role does exercise play?

As noted above one of the major risk factors for CHD is lack of exercise. Exercise needs to be completed every day and does not need to be taxing, simply walking for 20 minutes every day greatly decreases your risk of developing CHD. Inactivity is more prevalent in today's society due to an increase in the amount of sedentary jobs with many more office based positions. Firty to sixty years ago this was less of a problem due to most jobs being based outdoors or farm work.

Burning of calories will reduce a persons risk of developing obesity which in itself is a risk factor and also exercise will help to burn the fatty deposits that can be found in the blood to stop them attaching to the artery walls and becoming plaque.

Exercise as a treatment/prevention

It is fast becoming accepted that physicians who note people with risk factors or who are heading towards a future of CHD are turning to the use of exercise as a treatment form instead of medication.

The ACSM guidelines for exercising to prevent CHD are as follows:

• Make sure to obtain approval before exercising independently.
• Always perform a warm-up and cool-down such as walking slowly for five to seven minutes before and after you exercise.
• Never exercise to the point of chest pain and if you experience any chest pain during exercise, call 911 immediately.
• Exercise with a friend and/or always carry a cell phone to ensure medical treatment can be activated as quickly as possible
• Exercise should be stopped immediately if dizziness, nausea, unusual shortness of breath or irregular heart beats occur during or immediately after exercise.
• Do not exercise outdoors when it is too cold, hot, or humid, as this weather may increase the likelihood of problems mentioned above.

See Also: Chelation Therapy for Heart Disease

Aerobic exercise is particularly beneficial for those with CHD. Activities like brisk walking, stationary cycling, or swimming are advised. Ideally, these should be carried out for 20-30 minutes daily or at least 3-4 times a week. It's crucial to start slowly, especially if one hasn't been active for a while, and gradually increase the duration and intensity over time.

Strength training, while valuable, should be approached with caution. Light to moderate resistance, with a focus on major muscle groups, is recommended 2-3 times a week. However, individuals should avoid holding their breath and straining, as this can increase blood pressure.

Stretching exercises can enhance flexibility and reduce muscle tension. Incorporating these post-aerobic workouts can also aid relaxation.

It's imperative for those with CHD to monitor their symptoms. Any onset of chest pain, extreme breathlessness, or dizziness during exercise should be taken seriously, and the activity should be stopped immediately. Warm-ups and cool-downs are non-negotiable, as sudden changes in activity can strain the heart.

Coronary heart disease does not mean you have to give up on life and not take part in your family's adventures. It simply means you need to adjust your lifestyle. Quitting smoking or excessive drinking is a great first step to lowering your risk of further complications, as is taking up an exercise routine. It is best to hire a personal trainer who has expertise in training suffers of heart disease to make sure you are exercising correctly. changing your diet to healthy low fat foods will also help to lower your risk of developing more problems in later life.