Can Exercise Help my Heart?

Kristina Van Winkle • May 10, 2022

Exercise and Heart Health

heart-healthy diet and exercise are the best things you can do to maintain and improve your heart's health.


Exercise is crucial whether you want to keep your heart functioning as it should, prevent heart problems, or build your heart health back up to where it needs to be.


Exercise doesn't have to be strenuous or monotonous to be effective.




Increase your activity level.


One of the best things you can do if you are just getting started with exercising is to simply move more.


Get up and walk.


Buy a step tracker (pedometer) or fitness tracker, set a goal, and find ways to walk more. When you reach that goal, set another one and work on that. 


Some consider 10,000 steps a day the gold standard for maintaining your health. Wear a step counter for a week and see what your average daily step count is. Whatever that is, start there and gradually build up to 10,000 steps a day.


Here are some ideas for increasing your step count every day:

  • Park farther away from the store.
  • Take the stairs.
  • Take a walk around the store before you start shopping.
  • Place a mini trampoline by the bathroom door and jump 100 times after you come out.
  • Place a mini trampoline in front of your refrigerator and jump 100 times before grabbing a snack.
  • Do an aerobic exercise you enjoy.
  • Adopt a hyper dog.
  • Borrow a friend's toddler.



Aerobics


Aerobics is a great way to add to your step count each day and the best way to exercise your heart.


Your heart is a muscle, and just like any muscle, it needs to be pushed to its limits to reach its peak performance. Aerobics works the heart muscle and improves circulation and blood pressure.


Aerobics doesn't necessarily mean running a marathon. Many exercises can get your heart pumping and raise your heart rate without spending hours pounding the pavement. Find an aerobic activity that fits your lifestyle and do it consistently, or pick several that you enjoy and mix them up. 


Just get up and do some form of aerobics every day.


If you enjoy running or other vigorous exercises, try to fit in at least 75 minutes of exercise every week. That comes out to only about 15 minutes 5 days a week! 


Vigorous exercise can include:


  • Running
  • Jumping rope
  • Stair climbing
  • Bicycling
  • Dancing
  • Jumping jacks
  • Jumping on a trampoline (rebounding)


If you cannot do these vigorous activities, you can opt for at least 150 minutes of moderate-intensity exercise each week; that's only 30 minutes 5 days a week! Some suggestions for moderate-intensity activities include:


  • Walking
  • Gardening
  • Raking leaves
  • Shoveling snow
  • Gentle bouncing or jogging on a mini trampoline


You don't need to do all your exercises at the same time, either. 


Walking for 10 minutes 3 times a day counts for your 30 minutes. You can mix it up any way you like. Jump rope for 15 minutes in the morning and then walk your dog for 15 minutes in the evening. The key is the consistency of aerobic exercise, not necessarily your specific activity.


Remember to start slowly and build. Talk to your doctor before starting any new exercise, especially one considered vigorous, or if you have any questions.




Stretching


Stretching should be the starting point for any exercise you do. 


In and of itself, it doesn't help your heart muscle, but it does help to build the other muscles in your body and prevent injuries.


 Always stretch before and after aerobic activities.




Strength Training


Strength training, either with free weights at home or with machines at a gym, can help maintain a healthy weight, lower your bad cholesterol (LDL), and raise your good cholesterol (HDL), which are vital to keeping your heart healthy.


Try to fit at least two strength-training sessions into your week. Always skip a day between strength training sessions; this gives your muscles a chance to heal and build up properly.




Summary


Eating a nutritious heart-healthy diet and increasing your activity level, especially aerobic activity, are the keys to maintaining and improving your heart's health.


Remember to stretch before and after any aerobic exercise.


Add strength training exercises if you can.


Always talk to your doctor before starting a new exercise, especially one considered vigorous.



Do you have any questions or comments?


Email me or leave a comment!



You can learn more about me and my services on my website or LinkedIn.



Do you need a medical/legal writer?


Contact me!




And thank you for reading my blog.




Sources:


3 Kinds of Exercise That Boost Heart Health | Johns Hopkins Medicine


What Are the Best Exercises for Heart Health? (verywellhealth.com)


10,000 steps a day: Too low? Too high? - Mayo Clinic


Diet and Exercise | Cardiac Health


Rebounding: Science Behind the 7 Major Health Benefits of Rebound Exercise - Cancer Tutor





By Kristina Van Winkle October 7, 2024
A Comparative Overview for Pain Management Steroid injections and Platelet-Rich Plasma (PRP) injections are two commonly used pain management treatments. While both aim to alleviate pain and promote healing, they have different mechanisms of action and long-term effects . What Are Steroid Injections ? Corticosteroids are potent drugs used extensively across various medical fields to manage a broad spectrum of conditions, making them one of the most widely prescribed drug classes in the world. They can be administered via nearly every route, including direct injection into painful or inflamed joints. "Corticosteroids" typically refers to the class of drugs that produce glucocorticoid effects. Glucocorticoids are stress hormones that regulate numerous physiologic processes within the body. They have vasoconstrictive, immunosuppressive, and anti-inflammatory effects and play a role in metabolism. What do steroid injections treat? Corticosteroids function by suppressing the immune system and reducing inflammation within the body. They inhibit the production of the body's pro-inflammatory chemicals, leading to decreased inflammation and, consequently, pain. They are prescribed for hundreds of medical conditions, including: Allergic and autoimmune disorders Adrenocortical secretion disorders Infections and inflammation Pathologic hypoglycemia Organ and graft rejections Neurological disorders Hypercalcemia Blood disorders Skin disorders Shock What are the side effects of steroid injections? Although steroids are known to some as “wonder drugs,” they impact various bodily systems, including metabolism, water and electrolyte balance, the central nervous system, and blood cells. As a result, they are associated with many adverse side effects, especially when administered in large doses or over extended periods. Adverse effects may occur in up to 90% of individuals who take them for longer than sixty days. These side effects may include: Suppression of the hypothalamic-pituitary-adrenal axis Gastrointestinal disturbances Osteoporosis and fractures Psychiatric disturbances Carpal tunnel syndrome Cardiovascular disease Immunosuppression Cushingoid features Hyperglycemia Skin disorders Glaucoma Myopathy Cataracts Diabetes The risk of adverse side effects is particularly high when taken systemically. However, side effect occurrences vary when administered as local injections for pain management. Data indicates that steroid injections into joints and the spine can produce systemic effects that can last for weeks. When assessing the risk factors associated with steroid injections, healthcare providers must consider all types and doses of steroids the person is taking, including both oral and injectable forms. Additionally, special caution is advised for certain populations, such as those who may undergo surgery soon, postmenopausal women, and individuals with diabetes. What is Platelet-Rich Plasma (PRP) ? Platelet-rich plasma (PRP) injections use an individual's own blood to promote cellular regeneration. Through the extraction and reinjection of platelets, growth factors, and other bioactive proteins from the person's blood, PRP therapy offers long-lasting improvements, sustained pain relief, and enhanced tissue function. What do PRP injections treat? PRP injections can stimulate healthy cell growth, reduce inflammation, promote tissue repair, form new blood vessels, rejuvenate the skin and hair, and accelerate recovery after a traumatic injury. It can treat a wide range of conditions, including: Pain resulting from traumatic injury or degenerative conditions such as arthritis and chronic back pain Musculoskeletal conditions Tendinopathies and tears Compressive neuropathy Scars and stretch marks Osteochondral lesions Rheumatoid arthritis Erectile dysfunction Muscular injuries Plantar fasciitis Vaginal atrophy Osteoarthritis Epicondylitis Infertility Psoriasis Wounds Bursitis Vitiligo What are the side effects of PRP? Since PRP is derived from the person's own blood, the risk of allergic reactions or rejection is significantly lower compared to other injectables, such as steroids. PRP typically does not cause major side effects, though you may experience some soreness or bruising at the injection site. In rare cases, potential side effects may include: Tissue damage Nerve injuries Bleeding Infection Comparison of Steroid Injections and PRP Injections A study in the Journal of Orthopaedic Surgery and Research compared steroid injections with PRP injections in patients with mild to moderate symptomatic knee osteoarthritis (OA). The findings indicated that both treatments were safe and effective in improving short-term pain and functioning, with no significant differences observed. However, PRP therapy demonstrated superior outcomes in the long term, with benefits extending up to one year. Additionally, a literature review in Cureus Journal of Medical Science analyzed multiple studies comparing steroid injections with PRP in lumbar spondylosis and sacroiliac arthropathy. The review found that PRP was equally as effective, if not superior, to steroid injections in the short term. Neither treatment was associated with major complications, and there were no significant differences in minor complications between the two. The review concluded that both PRP and steroid injections are safe and effective for treating lumbar spondylosis and sacroiliac arthropathy, with some evidence that PRP may offer more benefits in the long term. Research has confirmed that both steroid and PRP therapy are valuable options for pain management and tissue healing. Steroid injections offer potent anti-inflammatory benefits that can provide immediate relief. However, their systemic side effects and limited duration of efficacy should be carefully considered, especially in high-risk populations. While PRP may take longer to show results, its long-term benefits make it an increasingly popular choice for treating various conditions. Ultimately, the choice between these treatments should be based on the specific needs of the individual patient, with careful attention to the patient's medical history. Thank you for reading the Write Shift RN blog. If you need an experienced RN writer for your health or healthcare educational content, contact me !
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