We asked one of our vascular doctors why it is important to exercise for your health this winter. In winter, and with school holidays, it is easy to become less motivated to exercise or not stick to your exercise routine. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their ability, sex, or age. This is why our first question is: why should we exercise? The answer: because one of the most important things you can do for your overall health is to get regular exercise. Physical activity has a positive impact on your heart health and mental wellbeing.
Exercise Prevents and Combats Cardiovascular Heart Disease (CAD)
Your heart is a vital organ. If you don’t take care of it, you may end up with heart disease. Heart disease is an umbrella term for a variety of heart conditions. The most common of these is coronary artery disease (CAD). Coronary arteries are the blood vessels that carry oxygenated blood to your heart, keeping it pumping. CAD happens when fatty material or plaque builds up within these arteries, which can cause angina (chest pain) or a heart attack. Irrespective of your current weight, being active boosts high-density lipoprotein (HDL) cholesterol and decreases unhealthy triglycerides. Boosting HDL and lowering triglycerides lowers your risk of cardiovascular disease (CAD).
Conditions that can cause CAD include:
- High cholesterol
- High blood pressure
- Diabetes
- Sleep apnea
- Smoking
- Stress
- Unhealthy diet/weight
- Not enough exercise
- Too much alcohol
Exercise to Combat Other Health Conditions
Regular exercise can help prevent and manage:
- Stroke
- Metabolic syndrome
- Type 2 diabetes
- Depression
- Anxiety
- Many types of cancer
- Arthritis
- Falls
- Obesity
It can also help with cognitive function.
Exercise Improves Mood and Energy Levels
Physical activity stimulates many chemicals in the brain that may make you feel happier, less anxious, and more relaxed. It also improves your muscle strength and endurance. How? Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently, leading to more energy.
Exercise Promotes Better Sleep
Regular physical activity can help you fall asleep faster, stay asleep longer, and have a deeper sleep. However, we don’t recommend you exercise close to bedtime, or you may be too energized to sleep.
Mindful Nutrition
As with exercise, the right diet can have a positive effect on your overall health. You can target your heart health with exercise and selective aspects of your diet. We recommend:
- Fruits and Vegetables: Contain vitamins, minerals, antioxidants, and fibre. These substances can prevent heart disease, high blood pressure, and strokes.
- A Balanced Diet: Supports your overall health and helps you stay active.
- Eat Nutrient-Dense Foods: Focus on foods rich in vitamins, minerals, and antioxidants. Winter vegetables like carrots, kumara, and leafy greens are all great choices.
- Fibre: The fibre in whole grains can help regulate blood pressure and contribute to good heart health. Bread, starchy vegetables, and cereal should take up a quarter of your plate. Try switching to whole grain bread and pasta, brown rice, and high-fibre cereals. Limit foods like white bread, doughnuts, and egg noodles.
- Stay Hydrated: In addition to water, warm beverages like herbal teas and soups can keep you hydrated and help you stay warm. Some drinks can also promote blood flow through our bodies, such as green and black tea.
- Avoid Excess Sugar: Too much sugar can lead to energy crashes and affect your motivation to stay active.
At Specialist Vein Health, we encourage you to stay active and take care of your health this winter. Regular physical activity not only improves your overall well-being but also plays a vital role in maintaining good cardiovascular health and managing and preventing other health challenges. If you have any concerns about your vein health, don’t hesitate to contact us for expert advice and treatment options. Stay warm, stay active, and enjoy a healthy winter!