You At Your Best

SPOnSOr COnTenT Exercise strengthens muscles by stressing them, and the heart – a muscle itself – is no exception. A strong heart is better able to pump oxygen-rich blood to every area of the body. More broadly, physical activity benefits the entire circulatory system by widening capillaries and preventing plaque buildup in the arteries, making it easier to more efficiently deliver oxygen-rich blood to tissues and ferry more cellular waste away. Reasons to get moving What other benefits does exercise provide to the heart? Here's what can happen when you make physical activity part of your life: • Blood pressure improves. Regular exercise can lower systolic (top number) and diastolic (bottom number) blood pressure five to seven points in as few as three weeks, according to the American College of Sports Medicine. • Cholesterol levels balance out. Physical activity may cause levels of good cholesterol in your blood to increase, according to an article published in American Family Physician by the American Academy of Family Physicians. This increase could help offset bad cholesterol and triglycerides in your blood that contribute to heart disease. • Resting heart rate slows. Most people have a resting heart rate of 60 to 100 beats per minute, but active adults' can be in the 40s, according to the American Heart Association. Lower is better, as it means the heart is beating easily and efficiently. Concerned about your heart health? Quality cardiovascular care is right around the corner with our heart specialists at Northwest Physicians. To find a provider near you, visit www.NW-Physicians.com today. How much exercise is enough? Most health organizations agree that people receive heart health benefits if they engage in at least 30 minutes of moderate-intensity physical activity most days of the week, according to the journal Circulation. Be sure to talk with your cardiologist or primary care provider before starting an exercise program. Strong muscles and bones Incorporating resistance training into your physical activity routine twice a week can help prevent injuries that could sideline your fitness plan for days or weeks at a time. Muscle-strengthening exercises can help you maintain muscle mass and counteract the loss of bone density that occurs as you age. Strength training should target your major muscle groups, including arms, legs, shoulders, back, chest, hips and abs. Try using weights, resistance bands or your own body weight to keep your bones and muscles strong. You'll know you've done enough for a particular muscle group if you can't perform another repetition of the exercise without help. About Northwest Health Northwest Health is the largest health system in Northwest Arkansas with five hospitals: Northwest Medical Center – Bentonville, Northwest Medical Center – Springdale, Northwest Medical Center – Willow Creek Women's Hospital, Siloam Springs Regional Hospital and Northwest Health Physicians' Specialty Hospital. The system has 487 beds, a combined medical staff of more than 900 physicians and more than 2,400 associates working together to provide quality healthcare for the region. Northwest Health Physicians' Specialty Hospital is owned in part by physicians. Why your heart loves exercise 4 | yOu aT yOur beST | nWadg.COm/yOuaTyOurbeST February - HaPPy HearT | Sunday, January 31, 2021

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