{"id":17556,"date":"2022-08-21T18:21:59","date_gmt":"2022-08-21T18:21:59","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=17556"},"modified":"2022-08-21T18:29:07","modified_gmt":"2022-08-21T18:29:07","slug":"how-cardiovascular-training-can-increase-your-lifespan","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/21\/how-cardiovascular-training-can-increase-your-lifespan\/","title":{"rendered":"How cardiovascular training can increase your lifespan"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Everyone has an opinion about how to live a longer and healthier life. Some swear by specific diets or supplements, while others point to genetics or even sheer luck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a scientific perspective, there is one important factor that remains ever present in the longevity equation:<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/22\/what-do-people-mean-by-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">cardiovascular training<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s simply no downside to regular cardiovascular training. Not only does it strengthen the muscles and improve your physical endurance, but it may fight against certain processes that effect your metabolic health.<\/span><\/p>\n<h2>How cardiovascular training works to improve cardiovascular health<\/h2>\n<p><span style=\"font-weight: 400;\">The benefits of cardiovascular training have been scientifically measured for decades. Even 30 minutes of exercise a day leads to a<\/span><a href=\"https:\/\/www.bmj.com\/content\/370\/bmj.m2031\"> <span style=\"font-weight: 400;\">drop in all cause mortality<\/span><\/a><span style=\"font-weight: 400;\"> and defends against chronic illnesses such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/10\/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do\/\"><span style=\"font-weight: 400;\">Arterial hypertension<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dyslipidemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cancer<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardiovascular training can also reduce your risk of coronary heart disease. One study found that men who performed regular cardiovascular training had a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5511058\/\"> <span style=\"font-weight: 400;\">7% lower risk<\/span><\/a><span style=\"font-weight: 400;\"> of developing coronary heart disease than those who didn&#8217;t exercise at all. For women, these risks were reduced by 11%.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apart from <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/24\/the-7-principles-of-metabolic-health\/\"><span style=\"font-weight: 400;\">metabolic benefits<\/span><\/a><span style=\"font-weight: 400;\">, cardiovascular training can do a wealth of good for your mind, body, and emotional state. Exercise is linked with a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC474733\/\"> <span style=\"font-weight: 400;\">reduction of depression factors<\/span><\/a><span style=\"font-weight: 400;\"> and an<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2077351\/\"> <span style=\"font-weight: 400;\">increase of serotonin<\/span><\/a><span style=\"font-weight: 400;\">, which may help to regulate sleep schedules and reduce lingering stress. <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/05\/how-can-i-manage-workplace-stress\/\"><span style=\"font-weight: 400;\">Less stress<\/span><\/a><span style=\"font-weight: 400;\"> and more sleep are important factors in a long and healthy life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A regular cardiovascular training schedule may even improve your cognitive function as you age. This reduces your risks for<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/17\/metabolic-health-mental-health-and-addiction\/\"> <span style=\"font-weight: 400;\">mental illnesses<\/span><\/a><span style=\"font-weight: 400;\"> such as dementia<\/span><a href=\"https:\/\/www.alzheimers.org.uk\/about-dementia\/risk-factors-and-prevention\/physical-exercise#:~:text=Exercising%20in%20mid%2Dlife&amp;text=Combining%20the%20results%20of%2011,reduced%20by%2045%20per%20cent.\"> <span style=\"font-weight: 400;\">by nearly 30%<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of which means that when it comes to living a long and healthy life, cardiovascular training should be in your routine. Even just a few minutes of cardio per day may help you live <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3395188\/#:~:text=All%20studies%20reported%20a%20higher,%3A%203.9%20%C2%B1%201.8%20years).\"><span style=\"font-weight: 400;\">6.9 years longer<\/span><\/a><span style=\"font-weight: 400;\"> than non-active people.<\/span><\/p>\n<h2>Improve cardiovascular health with simple cardiovascular training<\/h2>\n<p><span style=\"font-weight: 400;\">Regular training helps to strengthen the muscle walls and function of the heart, which increases oxygen to the brain. This leads to the<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4789405\/\"> <span style=\"font-weight: 400;\">creation of more neurons<\/span><\/a><span style=\"font-weight: 400;\">, which makes you smarter, faster, and more capable of complex work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of this leads to a longer, healthier, and most importantly, higher quality lifecycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I encourage you to exercise at least 30 minutes a day for five days per week. Varying the intensity and activity can keep things interesting, although there&#8217;s no harm in maintaining a similar <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/07\/7-daily-exercises-to-boost-heart-health\/\"><span style=\"font-weight: 400;\">exercise regime<\/span><\/a><span style=\"font-weight: 400;\"> over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that the stronger you become, the more intense your workouts should be. This is a natural process; don\u2019t force anything before you\u2019re ready.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a number of activities that count as cardiovascular training. I always tell patients to focus on an option that works best with their lifestyle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Playing an active team sport. This encourages you to push yourself to an acceptable degree while providing social benefits (e.g. being part of a team).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging or running. This is simple, quick, and free. If you&#8217;re not ready for a more strenuous pace, take a brisk walk around the neighborhood instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance training. Weights are going to make the biggest impact on your health and<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/19\/how-important-is-metabolic-health-and-why-havent-i-heard-of-it\/\"> <span style=\"font-weight: 400;\">metabolic wellness<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interval training. Sometimes referred to as HIIT, these high intensity workouts are great for endurance and for getting fast results. Just remember to be gentle on your joints; these exercises often require significant legwork and fast movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming. If you struggle with osteoporosis or arthritis, water aerobics will be an excellent way to train the heart. Swimming laps will be perfectly acceptable, although you can also swim in a class setting if you feel more comfortable.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardiovascular training isn&#8217;t a magical solution that guarantees a longer lifespan. However, it is a powerful quality of life enhancement that keeps your body, mind, and<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/07\/10\/how-can-i-learn-more-about-metabolic-health\/\"> <span style=\"font-weight: 400;\">metabolic health<\/span><\/a><span style=\"font-weight: 400;\"> in peak condition as you age.<\/span><\/p>\n<h2>Improving heart health with heart health training<\/h2>\n<p><span style=\"font-weight: 400;\">If you aren&#8217;t engaging in regular<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/26\/how-small-daily-changes-will-improve-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">cardiovascular training<\/span><\/a><span style=\"font-weight: 400;\">, I highly recommend adding it to your daily routine. Not only is there ample scientific evidence to support its usefulness, but you may come to enjoy its secondary benefits as well \u2014 particularly its effect on your waistline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can be difficult to know where to start with cardiovascular training, particularly if you are struggling with unique health concerns. In this case, it may be beneficial to work with a certified heart health coach. These metabolic professionals have years of experience with coaching and support in order to improve their patient&#8217;s cardiovascular health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/talk-to-ovadia\/\"><span style=\"font-weight: 400;\">book a 15-minute call<\/span><\/a><span style=\"font-weight: 400;\"> with me today and I will happily customize a list of training approaches that align with your age, health, and<\/span><a href=\"https:\/\/ifixhearts.co\/\"> <span style=\"font-weight: 400;\">metabolic wellness<\/span><\/a><span style=\"font-weight: 400;\"> factors.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone has an opinion about how to live a longer and healthier life. Some swear by specific diets or supplements, while others point to genetics or even sheer luck. From a scientific perspective, there is one important factor that remains ever present in the longevity equation: cardiovascular training. There&#8217;s simply no downside to regular cardiovascular &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/08\/21\/how-cardiovascular-training-can-increase-your-lifespan\/\"> <span class=\"screen-reader-text\">How cardiovascular training can increase your lifespan<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[66,49,82],"class_list":["post-17556","post","type-post","status-publish","format-standard","hentry","category-blog","tag-cardiovascular-training","tag-coronary-heart-disease","tag-lifespan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How cardiovascular training can increase your lifespan | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How cardiovascular training can increase your lifespan | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Everyone has an opinion about how to live a longer and healthier life. 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