How the Heart Changes with Exercise
Reduced resting heart rate: When you are at rest, your heart does not need to work as hard to pump blood throughout your body. Exercise trains your heart to be more efficient, so it can beat less often at rest.
Increased blood vessel size and density: Exercise causes blood vessels to widen and become more numerous. This allows more blood to flow to your muscles and other tissues during exercise.
Improved blood circulation: Exercise helps to improve blood circulation throughout your body. This is important for delivering oxygen and nutrients to your tissues and removing waste products.
In addition to these physical changes, exercise also has a number of other beneficial effects on the heart, such as:
Reducing blood pressure: Exercise helps to lower blood pressure by relaxing blood vessels and improving blood flow.
Improving cholesterol levels: Exercise helps to raise good (HDL) cholesterol levels and lower bad (LDL) cholesterol levels.
Reducing the risk of blood clots: Exercise helps to reduce the risk of blood clots forming in the arteries.
Strengthening the immune system: Exercise helps to strengthen the immune system and make it better able to fight off infection.
Overall, exercise is one of the best things you can do for your heart health. It is important to talk to your doctor before starting any new exercise program, especially if you have any underlying health conditions.
Here are some examples of how exercise changes the heart over time:
After 3-6 months of regular exercise: Your heart rate and blood pressure will be lower at rest, and you will be able to exercise longer at a higher intensity without getting as tired.
After 1-2 years of regular exercise: Your stroke volume will be increased, and your heart muscle will be stronger and more efficient.
After 5+ years of regular exercise: Your heart will be more resistant to damage from heart disease and other cardiovascular conditions.
Even small amounts of exercise can make a big difference for your heart health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.