Standing, sitting, walking, climbing stairs, running, sleeping...... That's probably all the behavior of many people in a day. How do these behaviors affect heart health?
Some studies really explored it, and it was found that if you want to have a healthy heart, any exercise, even sleeping, is better than sedentary.
Jin Peng/photo
moderate-intensity exercise,
The healthiest for the heart!
A study published in the European Heart Journal in November 2023 evaluated the relationship between different exercise patterns and heart health over a 24-hour day. The result: moderate-intensity exercise is the healthiest for the heart.
The specific order is as follows:
1. Moderate-intensity exercise
(running, brisk walking, stair climbing)
2. Light exercise
3. Stand
4. Sleep
And sedentary behavior can have a detrimental effect on heart health.
Summary of the study
Researchers have shown that replacing sedentary periods with five minutes of moderate-intensity exercise a day can have a significant impact on heart health. ①②
How can we tell if we are exercising at a moderate intensity?
According to the "National Fitness Guide" issued by the General Administration of Sports of the People's Republic of China, the maximum heart rate percentage and the measured heart rate during exercise are generally used to monitor the intensity of sports.
Maximum heart rate (beats/min) = 220 - age (years)
During physical fitness activities:
Heart rate of 85% or above maximum heart rate, which is equivalent to high-intensity exercise;
The heart rate is controlled in the maximum heart rate range of 60%~85%, which is equivalent to moderate-intensity exercise;
The heart rate is controlled in the maximum heart rate range of 50%~60%, which is equivalent to low-intensity exercise.
Jin Peng/photo
Generally speaking:
▼ Low-intensity exercise: The heart rate generally does not exceed 100 beats per minute during exercise, such as walking.
▼ Moderate-intensity exercise: The heart rate is generally 100~140 beats per minute during exercise, such as walking, jogging, cycling, tai chi, tennis doubles, etc.
▼ High-intensity exercise: exercise heart rate of more than 140 beats per minute, such as running, fast cycling, fast-paced aerobics, fast climbing, stairs, tennis singles, etc. ③
Classification of physical fitness activity intensity and its monitoring indicators
In addition, you can also use the "simplest judgment":
If you are panting slightly during exercise and can speak normally, but cannot sing, it means that the exercise intensity is moderate at this time;
If you have to stop and catch your breath when you say a few words during exercise, it means that the exercise intensity is higher at this time. ③
Health Times Chart
In addition to exercise, these 10 habits are also good for the heart!
It's hard to keep your heart beating every day. In addition to exercise, there are 10 habits in life that are also good for the heart.
1. Eat eight points full
Too much food, especially high-protein, high-fat food, is difficult to digest, making the abdomen distended and uncomfortable, and the diaphragm position is raised, which will limit the normal contraction and relaxation of the heart and increase the burden on the heart. Coronary heart patients are advised not to overeat. ④
2. Oriental meals
A long-term diet high in oil, salt and sugar is the "killer" of cardiovascular health. It is recommended to follow the "Oriental Dietary Pattern" :
(1) Increase coarse grains and reduce refined rice noodles;
(2) Vegetable oil is recommended for low-temperature cooking;
(3) Increase white meat, reduce red meat, and recommend soy products;
(4) The more vegetables, the better, to ensure the right amount of fruits;
(5) Recommend an appropriate amount of nuts and milk;
(6) Steaming, boiling, and shabu cooking methods are highly recommended. ⑤
3. Sleep well
A 2021 study published in the American Journal of Physiology found abnormal heart rate patterns in healthy adults who had been sleep deprived for a long time. (6) If you want to have a good heart, you must sleep well.
Health Times Chart
4. Stay away from alcohol and tobacco
According to an article published in the European Heart Journal in 2024, there is growing evidence that alcohol is not beneficial to cardiovascular and cerebrovascular health. It also increases the risk of hypertensive heart disease, cardiomyopathy, atrial fibrillation, atrial flutter, and stroke, as well as cognitive impairment.
Also, be sure to quit smoking and stay away from secondhand smoke. All forms of tobacco, including secondhand smoke, can cause inflammation, endothelial dysfunction, prothrombotic states, and activation of the sympathetic nervous system, severely impairing cardiovascular health. ⑦⑧
5. Regular bowel movements
Have regular bowel movements in the morning or after meals, and try to avoid constipation. When straining to defecate, the intra-abdominal pressure increases, and the blood pressure rises rapidly, even doubling compared to usual, which will increase the burden on the heart and even induce myocardial infarction. ⑨
6. Be happy
If a person is in an excited and nervous mood for a long time, it will increase the excitability of the human sympathetic nerve, stimulate the heart rate to increase, and the peripheral blood vessels to constrict, resulting in an increase in blood pressure, which in turn damages the blood vessels and heart. ⑩
Dong Guoju, chief physician of the cardiovascular department of Xiyuan Hospital of the China Academy of Chinese Medical Sciences, said in an interview with Health Times in 2019 that traditional Chinese medicine believes that the heart is the main blood, and the heart is happy. In other words, a happy mood is very helpful for the blood flow of the heart. ⑪
7. Control your waistline
A large waist circumference means excessive abdominal fat accumulation, and obesity is a major risk factor for cardiovascular and cerebrovascular diseases. It is recommended that the waist circumference should be < 85 cm for <men and 80 cm for women. ⑫
8. Press and knead the inner close
Xing Yanjun, chief physician of the Department of Traditional Chinese Medicine of the First Hospital of Shijiazhuang City, Hebei Province, introduced in an article in the Health Times in 2013 that kneading the Neiguan acupoints on both sides for 1 minute can strengthen the heart, regulate the heart rhythm, and relieve uncomfortable symptoms such as chest tightness and breathlessness. Neiguan acupoint can improve the ability of myocardial anaerobic metabolism and improve the symptoms of myocardial hypoxia and ischemia. ⑬
9. Pay attention to physical examination
Deng Ziyu, chief physician of the Health Management Center of the First People's Hospital of Yunnan Province, introduced in an article in the Health Times in 2019 that at the age of forty or fifty, the heart and blood vessels will have obvious aging. It is recommended that after the age of 40, you should have frequent medical check-ups. For example, blood is drawn to understand blood lipids and blood sugar, an electrocardiogram (ECG) is done to check the heart, and if there are symptoms, if the doctor determines that a dual-source CT (non-invasive test) or cardiac coronary angiography (invasive test) is necessary. ⑭
10. Be close to nature
Air pollution has been linked to increased cardiovascular, respiratory, and cancer mortality. Being close to nature and exercising in a pollution-free environment, especially in parks and wooded areas, can protect your heart and make your mind healthier.
Source: People's Daily Health Client