By: Allison Hedin
The leading cause of death in the United States that has consistently been ranked at the top for decades is Cardiovascular Disease (Heron & Anderson, 2016). Some risk factors for this disease include obesity, hypertension, and dyslipidemia; all of which can be improved and prevented through regular physical activity (Thompson, et.al., 2013). Any bodily movement that results in energy expenditure beyond resting expenditure is considered physical activity. This could include running, biking, swimming, or dancing. The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) recommend that individuals engage in 30 minutes or more of moderate intensity aerobic physical activity on most, if not all, days of the week (Pate, Pratt, & Blair, 1995). These exercise suggestions are not only backed up by research but are supported by the American Heart Association (AHA). The AHA Scientific Statement summarizes evidence supporting the benefits of physical activity and its prevention and treatment effects on cardiovascular disease (CVD) and other related chronic conditions (Thompson, et. al., 2013). The data suggests that physical activity helps treat and significantly reduce an individual’s risk of developing factors that are associated with CVD, which include hypertension, dyslipidemia, and obesity. All of these contributing factors are directly associated with blood pressure, heart rate, and plaque buildup which all determine one’s heart health and whether or not someone is at risk for developing CVD and other related conditions (Thompson, et. al., 2013). The scientific evidence supporting the benefits of physical activity are indisputable and far outweigh the risks mentioned.
Blood pressure measurements represent the pressure exerted by blood against the arterial wall. High blood pressure, or hypertension, can damage blood vessels and make the heart work harder and thicken the heart muscles. Hypertension can cause aneurysm ruptures and lead to heart failure if the muscles thicken too much (Palatini, 2011). Controlling high blood pressure so one does not experience these drastic circumstances, is as easy as making lifestyle changes. Participating in regular physical activity is considered a significant non-pharmacological treatment for hypertension. It can be just as effective as any other remedy prescribed by doctors. Studies suggest that an eight-week swimming regimen can improve blood flow to the brain and decrease blood pressure (Yuan, Liu, Gao, Wang, & Qin, 2016). Other studies show largest effects on blood pressure were seen in hypertensive individuals who participated in endurance training as opposed to resistance training. However, reductions in blood pressure have been seen in both types of exercise. By engaging in regular exercise the evidence suggests that one will prevent hypertension and potentially reduce hypertensive symptoms. Many individuals no longer have to take their blood pressure medications(Pate, et. al., 1995). Reductions in blood pressure can prevent and decrease the chances of developing heart disease or other heart related complications.
While blood pressure is the force of your blood moving through blood vessels, heart rate is the number of times the heart beats per minute. A rising heart rate does not necessarily cause blood pressure to increase at the same rate. This is because healthy blood vessels dilate so blood pressure remains unchanged. When one exercises, heart rate increases or almost doubles to allow more blood to reach the muscles, but blood pressure may only increase slightly, if at all (Dimeo, Pagonas, Seibert, Arndt, Zidek, & Westhoff, 2012). However, elevated heart rate is still associated with hypertension. When muscles do work, they use up more oxygen, which increases the rate at which the heart pumps blood. Participation in regular physical activity can train the heart to work more efficiently and significantly reduce resting heart rate (Palatini, 2011). Many trained individuals have resting heart rates as low as 38 beats per minute (bpm), while 60-90 bpm is considered normal. A lower heart rate will pump the same blood volume in a trained resting heart as the higher heart rate in an untrained resting heart (Roberts, 2015). Numerous studies suggest resting heart rates over 100 bpm are frequently associated with heart complications, such as atherosclerosis and cardiovascular disease. Engaging in regular physical activity is a simple lifestyle change that can significantly reduce resting heart rate and decrease the chances of developing atherosclerosis or heart disease (Palatini, 2011).
Hypertension and elevated heart rate are both associated and are risk factors of atherosclerosis. This condition can lead to serious heart complications, such as heart attacks or aneurysms. Atherosclerosis is a disease in which plaque builds up inside arteries, narrowing them and preventing sufficient blood flow. Injury to the interior of an artery wall initiates the atherosclerotic process of plaque build-up. Damage can come from hypertension or turbulent blood flow, which are both associated with elevated heart rate (National, Heart, Lung, and Blood Institute, 2016). With regular physical activity and other lifestyle changes, atherosclerosis can be prevented and regression of plaque is possible. This would reduce the risk of developing many serious heart problems.
Physically inactive individuals are at greater risk of developing harmful cardiac conditions than their active counterparts. ACSM scientists and specialists recommend adults should participate in 30 minutes of moderate-intensity aerobic physical activity most, if not all, days of the week. These recommendations are based off of research that suggests many physiological mechanisms benefit from regular exercise (Riebe, et. al., 2015). One of these mechanisms being cardiovascular health, which includes blood pressure, heart rate, and atherosclerosis. Through participation in physical activity, one can maintain a healthy heart and live a healthier life.
References:
Dimeo, F., Pagonas, N., Seibert, F., Arndt, R., Zidek, W., & Westhoff, T. H., (2012, August 15). Aerobic exercise reduces blood pressure in resistant hypertension. American Heart Association Journal. 60, 653-658. Doi: 10.1080/10641963.2016.1200601
Heron, M. & Anderson, R, N. (2016). Changes in the leading causes of death: recent patterns in heart disease and cancer mortality. Retrieved from: https://www.cdc.gov/nchs/data/databriefs/db254.pdf
National Heart, Lung, and Blood Institute. (2016). What is atherosclerosis? Retrieved from: https://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
Palatini, P., (2011, October 19). Role of elevated heart rate in the development of cardiovascular disease in hypertension. American Heart Association Journal: Hypertension. 58(5), 745-750. Doi: 10.1161/HYPERTENSTIONAHA.111.173104
Pate, R., Pratt, M., & Blair, S., (1995, February 1). Physical activity and public health: a recommendation from the Center for Disease Control and Prevention and the American College of Sports Medicine. The Journal of the American Medical Association, 273(5), 402-407. Doi: 10.1001/jama.1995.03520290054029
Riebe, D., Franklin, B. A., Thompson, P. D., Garber, C. E., Whitefield, G. P., Magal, M., & Pescatello, L. S. (2015, March). Updating ACSM’s recommendations for exercise preparticipation health screening. Journal of the American College of Sports Medicine. 2473-2479. Doi: 10.1249/MSS.0000000000000664
Roberts, W. O. (March 9, 2015). How regular endurance training can reduce a runner’s heart rate. Runner’s World.
Thompson, P., Buchner, D., Piña, E., Balady, G., Williams, M., Marcus, B., Berra, K., Blair, S., Costa, F., Franklin, B., Fletcher, G., Gordon, N., Pate, R., Rodriguez, B., Yancey, A., & Wenger, N. (2013, August 8). Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease. American Heart Association: Atherosclerosis, Thrombosis, and Vascular Biology, 23(8), e42-e49. Doi: 10.1161/01.ATV.0000089628.63625.D4
Yuan, W. X., Liu, H. B., Gao, F. S., Wang, Y. X., & Qin, K. R. (2016, December 28). Effects of 8-week swimming training on carotid arterial stiffness and hemodynamics in young overweight adults. BioMedical Engineering Online. Doi: 10.1186/s12938-016-0274-y