Nigerians are very good at adjusting to adversity and other forms of bad situations. The level of their resilience is enormous. Most Nigerians are simply stoic. That is why many people in the lower income group have taken to trekking long distances, either going to work, going home and for other engagements, to save money because of the prohibitive cost of transport fares. You need to stand at NNPC bus stop, close to the secretariat of Ejigbo Local Council Development Area, Lagos, either in the morning or evening and watch hundreds of young men trekking to Isolo, to take commuter buses to Mile 2, Apapa or other destinations. Again, stand at Ikeja Along, also in Lagos metropolis, you will hundreds of people trekking in either direction to different destinations. That is the sorry picture of the extent of hardship in the country.
However, a positive side to this is that walking long distances is good exercise for the heart. Getting regular exercise helps prevent heart disease. And while any physical activity is better than none, certain types of exercise may be mod
God designed the body for motion. Medical scientists have found out through studies that maintaining an active lifestyle supports many functions of the body. When it comes to the health of the heart, exercise has direct and indirect effects that can help prevent and improve heart disease.
Heart disease is a type of cardiovascular disease (CVD) that includes a number of conditions affecting the muscle of the heart, valves, blood vessels, or function. While there are many variables that contribute to the development of heart disease, physical inactivity is a leading risk factor.
Not only does exercise help strengthen the muscle of your heart just as it does other muscles in the body, but it can also promote healthy heart benefits, such as: improved blood flow, vascular strengthening, lowered blood pressure, balanced cholesterol levels, reduced inflammation, weight management and blood sugar (glucose) regulation.
Therefore, to reduce the risk of heart disease or improve heart disease health outcomes, the guide below can help you learn more about exercising for a healthy heart. You may ask, what are the best exercises for heart health? The “best” exercises for heart health depend on your individual physical health and fitness level. Everyone is different, and it’s important to start off slowly and safely with any exercise routine.
All physical exercise, when done in good form and with safety in mind, benefits the body — including the heart. Generally, however, regular moderate and vigorous intensity activities target your cardio-respiratory (heart and lung) performance the most.
Moderate and vigorous intensity exercises are aerobic. They increase your heart rate and require your body to use the large muscles in your body, like those of the arms and legs. When you’re doing an aerobic workout, you’ll notice your breathing increases along with your heart rate. Moderate intensity activities are about a five or six on a scale of 10. They noticeably increase your heart rate and breathing, but they still allow you to talk without feeling too breathless. Examples of exercises often done at moderate intensity include: brisk walking or unburdened hiking; water aerobics; recreational bicycling; slow jogging
Vigorous intensity exercise is challenging. You’ll notice a significant increase in your heart rate and breathing. You may only be able to say one or two words before catching your breath. On a scale of 10, vigorous intensity exercise is a seven or eight. Examples of exercises that often reach vigorous intensity include: running or sprinting, jumping rope, tennis, hockey, basketball and swimming laps.
When it comes to aerobic workouts, the effort you put in and the difficulty involved can change your intensity level. A brisk walk on flat terrain, for example, might only be moderate intensity, while a brisk walk up a long hill or staircase might reach vigorous intensity. It’s not only about aerobic exercise. Aerobic exercises may target your heart the most, but they’re not the only exercises you should focus on for heart health. A complete exercise programme for heart health also includes resistance training and flexibility exercises, according to the National Heart, Lung, and Blood Institute.
How much exercise does your heart need each week?
In one of its publications, the American Heart Association recommended that adults should get: 150 minutes of moderate intensity aerobic activity a week, or
75 minutes of vigorous intensity aerobic activity a week, or a combination of both each week. This should be paired with moderate to high intensity muscle strengthening at least twice a week, with an overall goal of 300 total minutes of any physical activity weekly.