Please come up with a response for each of these two comments. respectfully by adding more information. Be constructive and professional in your responses.
1. The most beneficial way an individual can strengthen their heart is by exercising. Exercising helps the heart improve blood flow throughout the body, lowers cholesterol and blood pressure, and decreases the risk of heart disease. With improved blood flow, the heart increases maximal cardiac output and maximal rate of oxygen delivery to the tissues. This also means that the body’s resting heart rate will decrease while their basal metabolic rate will increase. Cholesterol is managed by exercise because with exercise, HDL, or the good, cholesterol will increase while LDL, or the bad, cholesterol will decrease. Exercise stimulates enzymes that help move LDL from the blood to the liver which is then digested through the body. Exercise also increases the size of protein particles that carry cholesterol through the blood, making it harder for cholesterol to pass through the linings of the heart and blood vessels. Lastly, exercise will decrease the risk of diabetes, stroke, and chronic heart disease.
Other ways that an individual can strengthen their heart is by incorporating a balanced diet into their daily routine. This will help keep blood sugar levels down and help maintain a healthy weight. If an individual maintains a healthy weight, the heart does not have to work as hard as it would in an individual that is overweight. An individual should also avoid tobacco to help strengthen the heart. Nicotine is bad for the heart, arteries, and lungs. It increases heart rate and may cause arrhythmia, heart failure, or a heart attack.
The number one way for an individual to lower their blood pressure would be dependent on why their blood pressure is high in the first place. If the person has a high sodium diet, the number one way to lower their blood pressure would be to reduce their salt intake. If an individual consumes a lot of alcohol, they should decrease their alcohol intake. If an individual has a lot of stress in their life, they should find a method that helps them maintain their stress levels such as: meditation, journaling, exercising, changing careers, or lessening their daily agenda. If a person is overweight, they should incorporate at least 30 minutes of physical activity into their daily routine.
2. If someone asked me for suggestions to strengthen their heart I would recommend exercise and a heart healthy diet. “A person’s cardiovascular fitness can be improved at any age with regular exercise” (Tortora & Derrickson, 2014). Due to the fact that the heart health can be improved at any age, this suggestion will apply to anyone asking for advice. “Being physically active is a major step toward good heart health. It’s one of your most effective tools for strengthening the heart muscle” (Stewart, 2021).
Aerobic exercise is incredibly beneficial to strengthening the heart. It improves circulation, lowers blood pressure and heart rate, increases overall aerobic fitness and as a result helps cardiac output (Stewart, 2021). Regular aerobic exercise is the most helpful and if someone can participate in aerobic exercise for 20-30 minutes five days a week it will strengthen their heart. Some aerobic exercises include jogging, brisk walking, swimming, riding a bike, etc.
Resistance training or strength training is also beneficial for strengthening the heart. Resistance training helps reduce body fat which reduces the risk of heart disease. It also raises HDL which is good cholesterol and lowers LDL, bad cholesterol. This type of exercise is most effective if done two or more times a week on nonconsecutive days. Exercises include weight machines, resistance bands, and free weights (Stewart, 2021).
My best suggestion would be aerobic exercise because of the overall benefits to strengthening the heart. With consistent aerobic exercise a person can improve their cardiac output and lower blood pressure which can cause many health concerns if not taken care of. It also helps control glucose and therefore reduces the risk of type 2 diabetes.
