Heart Health Month
February in Australia is Heart Health Month. According to recent data from the Australian Bureau of Statistics (ABS) and the Heart Foundation, approximately 1 in 6 Australians—around 4.2 million people—live with heart disease or a heart-related condition. This encompasses various conditions such as coronary artery disease, heart failure, arrhythmias, and congenital heart defects.
Risk Factors for Heart Conditions
Heart conditions are influenced by multiple factors, which can be categorized as modifiable and non-modifiable risk factors. Non-modifiable factors, such as age, gender, and genetics, are beyond our control. However, several modifiable risk factors can be addressed to reduce the risk or severity of heart disease. These include physical inactivity, high blood pressure, high cholesterol, diabetes and insulin resistance, and chronic stress, among others.
Benefits of Resistance Training
Resistance training, AKA lifting weights, is an excellent form of exercise to mitigate these modifiable risk factors. Resistance training not only strengthens your arms, legs, and core muscles but also enhances heart health. The heart, composed of muscle tissue, constantly contracts to pump blood throughout the body, delivering oxygen, hormones, and nutrients while removing waste and toxins. Similar to how leg muscles require training to gain strength, the heart needs regular exercise to become more robust and efficient at pumping blood.
The benefits of exercise, whether aerobic or resistance, on heart health include improved blood flow, increased cardiac efficiency (more blood pumped with each beat), lower resting blood pressure, improved blood glucose level, reduced low-density lipoprotein (bad cholesterol), and increased high-density lipoprotein (good cholesterol). While both types of exercise offer comparable heart benefits, resistance training provides additional health advantages. It helps reduce body fat and build lean muscle mass. Reducing excess body fat decreases strain on the heart, thereby lowering the risk of heart disease. Resistance training also maintains and builds muscle mass and improves joint mobility, which is particularly important for older adults in maintaining overall health and activity levels.
How Often Should You Engage in Strength Training?
It is recommended to engage in 2-3 days of resistance training per week, targeting all major muscle groups. Various methods can provide resistance, including bodyweight exercises, free weights, resistance bands, and machine-based training. Each type of resistance exercise has its own advantages:
Bodyweight Exercises
Bodyweight exercises are the safest and most accessible entry point, requiring no equipment and can be performed anywhere. Examples include push-ups, squats, lunges, and tricep dips. The main limitation is that the load per repetition can only reach a certain point.
Free Weights
Free weights (such as dumbbells, barbells, and kettlebells) are excellent for adding load to your training; however, they require more coordination to maintain correct form and reduce injury risk.
Getting Started with Strength Training
If resistance training is not already part of your weekly routine, consider trying some of the exercises we have shared on our social media. If you need help to stay on track, why not attend a group exercise class such as Pilates or Young Seniors Exercise Classes. Finally, for those with health concerns, or if you don’t know how to get started, our Physiotherapy team can help you get on track with a personalised program that suits your current ability level.
