As for cardiac health, many of us can be guilty of too much participation and be in danger of heart failure. Sit.
It is not surprising that Americans sit in most days. But what do you do ~ Is it really meaningful? Tiffany Marie Hendricks, MDThe doctor of the board certification family and lifestyle says, “We define this time for a long time to participate in the minimum physical activity, especially the minimum physical activity that is sitting or lying. In other words, too, too, means spending too much time without resting in front of a mobile phone, desk or TV. It is not only good to go up and stretch your legs, but if you sit too much, you can increase your risk of heart failure. This common state, also known as congestive heart failure, occurs when the heart does not pump enough blood to meet the needs of the body.
There is a reason why you can sit down too much and you can bear your mind and you can do it to end your heart instead.
The reason why sitting can increase the risk of heart failure
You can increase your blood pressure
If you sit for a long time, your muscle contraction is reduced and the blood circulation is good. Hendricks said, “When there is a blood pool of the above limbs, the circulation is slowed down, increasing the pressure of the arteries and veins. This may be higher than the healthy blood pressure level, and when the blood pressure increases, the heart must work harder to pump the blood into the rest of the body. Over time, the strain can be thickened and enlarged in the left ventricle of the heart to increase the risk of heart attack and heart failure.
Inflammation increases
Hendrix says it’s too much to contribute. inflammation The whole body. “Chronic inflammation causes damage to blood vessels and accelerates atherosclerosis, which is an accumulation of plaque on the arteries,” she explains. This is related because plaque accumulation inside the artery can reduce blood flow and increase the risk of stroke, heart attack or other heart -related state.
It can contribute to insulin resistance
Hendricks said, “Physical activity causes insulin resistance by damaging the ability to control the body’s blood sugar. Insulin resistance, which is left untreated, can lead to chronic type 2 diabetes, characterized by hyperglycemia levels. “Over time, hyperglycemia levels damage blood vessels and heart muscles,” she adds.
Tips to reduce the risk of heart failure
So, what can you do to protect your mind? many!
- Move more, sit less: Regular physical activity strengthens the entire body, including the mind. Hendricks recommends integration WalkUse a desk standing every time you can ride a staircase. “If you sit with exercise every 30 to 60 minutes, you can improve your circulation and reduce the risk of heart failure.
- Making exercise time: Hendricks said, “Even in the middle of a 150 -minute intermediate intensity exercise a week, active walking, bicycles or swimming can greatly reduce the risk of heart failure. This can be divided into three 50 -minute sweat sessions or a shorter 20 -minute exercise every day.
- Small start: “People who are sitting very much begin with only 5 to 10 minutes of walking a day, and gradually increasing duration and intensity can make a difference,” she adds. “I often tell patients to do what they are doing, like turning on the radio and dancing for 20 minutes. The point is to find An The activities you enjoy So it is a sustainable practice. ”
- Eat a diet that is good for your heart health: Overall, dietary diets, which are rich in processed foods, can help reduce inflammation, protect blood vessels, and maintain healthy blood sugar levels. Studies have shown that foods rich in fruits and vegetables, low -fat dairy products, whole grains, poultry, fish, nuts and seeds are related to the low risk of heart disease.
conclusion
Like the muscles of the body, the heart needs physical activity to maintain strong physical activity. Without regular movements, the heart is less efficient in pumping blood, which can lead to serious health problems such as inflammation, hypertension and insulin resistance. One of the best ways to protect your mind is to move more. Whether a dog is walking, a putter in the garden, a dancing or a bicycle around the house, aimed to take a long period of time and participate in moderate exercise for at least 150 minutes a week.
