Introduction to cardiovascular health

Cardiovascular health is a central pillar of general well-being, affecting every aspect of our daily lives. Diseases such as heart attacks, strokes and high blood pressure are significant threats that can often be prevented with appropriate measures. This article explores the best practices for keeping your heart healthy, without taking unnecessary risks.

​

 

The importance of keeping fit

Regular exercise is one of the most effective ways of boosting heart health. Activities such as brisk walking, swimming or cycling stimulate blood circulation and improve heart function. It is recommended that you do at least 150 minutes of moderate aerobic activity every week. However, it is crucial to choose exercises that are suited to your current level of health and your specific goals.

 

Best practice :

not just any old way

Before starting a new exercise programme, especially if you have a history of cardiovascular problems, it is essential to consult a health professional. Proper monitoring will enable you to personalise your exercise programme and avoid excessive exercise that could do more harm than good.

​

 

Food and lifestyle

A balanced diet also plays a crucial role in preventing cardiovascular disease. Including foods rich in fibre, antioxidants and low in saturated fats can significantly reduce the risk of heart disease. In addition, habits such as getting enough sleep, reducing stress and stopping smoking are effective complements to your exercise regime.

 

 

Regular medical check-ups

Preventing cardiovascular complications doesn't stop at home. Regular medical check-ups are essential to monitor the condition of your heart and detect any potential problems before they become serious. This may include cholesterol tests, blood pressure tests and other relevant assessments.

 

 

Conclusion

Adopting a balanced approach to keeping fit is the key to preventing cardiovascular complications. By combining regular exercise, a healthy diet and medical supervision, you can enjoy a healthier, more active life. Remember, however, that everyone is unique: listen to your body and adjust your habits accordingly to ensure optimum protection of your cardiovascular health.

 

 

II. The best exercises and activities to stimulate the circulatory system

 

1. Swimming

It's nothing new! Swimming is the doctor's favourite sport. And it's the perfect workout. As well as working every muscle in your body, swimming is an endurance sport that improves your cardiovascular capacity. It's ideal for heart health and also protects the brain from age-related decline. It's a sport that has no impact on the joints. Swimming regularly for at least 30 to 45 minutes also helps combat depression and reduces stress.

​

 

2. Tai chi

Taî-chi, also known as tai-chi-chuan, is a Chinese martial art that combines a series of fluid, graceful movements to create a kind of moving meditation. The exercise is performed slowly and gently with a high degree of concentration and a particular focus on breathing. Because practitioners go at their own pace, taî-chi is accessible to a wide variety of people, whatever their age or physical condition. Taî-chi is a particularly suitable physical activity for the elderly.

​

 

3. Walking

It may seem insignificant, but walking can be a powerful remedy for many minor ailments. Several studies suggest that walking for at least 30 minutes - even at a moderate or leisurely pace - is good for the brain and body. A recent study of people aged between 60 and 88 showed that walking for half an hour four days a week for 12 weeks improved their memory. If you don't exercise regularly, Harvard scientists recommend starting with 10 to 15 minute walks before moving on to 30 or 60 minutes.

​

 

4. Kegel exercises

Kegel exercises help strengthen a group of muscles commonly known as the 'pelvic floor'. As we age, these muscles, which surround and support the bladder, small intestine and rectum, as well as the uterus in women, can begin to weaken. Toning them can help prevent embarrassing accidents that sometimes occur with age, such as bladder weakness. The best way to perform Kegel exercises is to exercise your perineum, as if you were trying to hold back when you go to the toilet. It is recommended that you hold the contraction for two to three seconds, release and repeat ten times. For best results, practice the exercise four to five times a day.

​

 

5. The bike

This endurance activity optimises the work of the heart if done regularly. As well as lowering blood pressure, cycling works the hips, knees and ankles, while protecting the joints. Pedalling promotes venous return in the lower limbs. Cycling is therefore recommended for problems associated with heavy legs.