Austin (Kxan) – A recent study of the Journal of the American College of Cardiology have found that sedentary behavior is associated with an increased risk of cardiovascular disease.
THE Jacc study said cardiovascular risks increases for people who are seated for more than 10.5 hours a day. The study was based on the results of almost 90,000 people.
Other research has shown that higher levels of physical activity are associated with lower risks of cardiovascular diseases, cancer and premature death. Even only 11 minutes of moderate to vigorous exercise can help reduce these risks.
Heart disease is the main cause of death for men and women in the United States, According to the centers for disease control and prevention (CDC). February is the month of the American heart when the American Heart Association Repair awareness of cardiovascular disease and cerebral vascular accidents throughout the month.
Dr. Joaquin Cigarroa, interventional cardiologist at Heart Hospital in Austin, spoke in Kxan about how small changes can make a big difference in heart health.
“One of the things I say to my patients is that the heart is like the engine of a car, so you should keep this oil in motion. So when you exercise, you get this moving oil. Once this oil stops moving, or if you don’t exercise, that’s when rust can accumulate, “said Cigarroa.
Cigarroa said that the definition of good habits is a good start, then trying to build them more and more. For example, starting with five minutes of walking, then working perhaps up to 10-20 minutes of walking.
“The simple fact of making objectives of the size of a bite is essential to create a momentum for greater changes,” he said. “And so I think that set realistic goals and not try to bite too much to chew. I think that overall, you are preparing for success. And so I think that all kinds of movement – whether it starts in two minutes or five minutes – I think it’s very beneficial for your overall health. »»
High intensity training, however, is more beneficial than “low and slow” training, said Cigarroa.
“If you can do 20 minutes of high intensity training, whether for a power promenade or the weights to be lifted, it is much more beneficial for your health than standing on a treadmill and walking very Slowly for three hours, “said Cigarroa.
“Push every week. Do not make drastic changes, but simply make slow changes, “he said. “If it’s 20 minutes a week and it’s 25 minutes next week.”
Cigarroa said that it was never too early to be seen by a cardiologist because several things play in heart health, such as genetics.