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Sedentary lifestyles, poor diets high in processed foods, rising stress levels, and lack of regular exercise are major contributors to early-onset cardiovascular problems. Factors such as smoking, excessive alcohol consumption, obesity, and untreated conditions like diabetes or hypertension can accelerate heart damage in people as young as their 20s and 30s. Genetics also plays a role, meaning that individuals with a family history of heart disease need to be especially vigilant, regardless of their age. Data: While heart disease has long been associated with older age groups, emerging data reveal that cardiovascular conditions are increasingly impacting younger populations. In the US, about 5% of adults aged 20 and older have coronary artery disease (CAD), and notably, one in every six cardiovascular disease (CVD) deaths occurs in adults younger than 65. Additionally, from 2009 to 2020, the prevalence of key risk factors among adults aged 20-44 shifted alarmingly: obesity climbed from 32.7% to 40.9%, diabetes rose from 3% to 4.1%, and even though high cholesterol dipped slightly-from 40.5% to 36.1%-it remains prevalent among younger adults Globally, heart failure in those aged 15-49 surged by approximately 77% between 1990 and 2021, with cases reaching over 7 million worldwide. Source: CDC, National Heart, Lung, and Blood Home, and Oxford Academic Why Exercise Matters for ALL (Inputs from Dr M N Bhat, Consultant - Cardiology, KMC Hospital, Mangalore) Exercise prevents atherosclerosis - Regular exercise improves good cholesterol (HDL) levels and reduces LDL (bad cholesterol) and triglycerides. This reduces the risk of a heart attack. Exercise reduces blood pressure & blood sugar- Lowers risk of hypertension and diabetes, major contributors to heart disease. Exercise reduces mental stress and helps you sleep well. .it reduces dementia. It also reduces the risk of depression and cancer. It maintains a healthy weight and reduces Obesity. It reduces the chances of arthritis and osteoporosis. It helps to keep you mobile in old age. 'One has to exercise hard and take good care of their heart health as young people are at a much higher risk. Trust me, I have had to put stents in patients younger than my own interns," Dr Bhat revealed. Aerobic Exercise - This is the best exercise for a healthy heart. You can do brisk walking, jogging, swimming, cycling, dancing, and sports (football, basketball). Using stairs instead of the elevator, daily household chores like cleaning the house, gardening, washing clothes, or doing dishes. Why it works: Strengthens the heart, improves circulation, and boosts endurance. Ideal duration: 30-60 minutes per session, 5 days/week (moderate intensity). Improves cardiovascular fitness, lowers blood pressure. Reduces risk of heart disease by improving cholesterol levels (raises HDL, lowers LDL), and helps control weight, improves sugar control in diabetes. Resistance Exercise - (strength/weight training) Best options: Weightlifting, resistance bands, bodyweight exercises (push-ups, squats, pull-ups) This type of exercise builds muscle and bones. It reduces osteoporosis and bone fractures in old age. It helps to regulate metabolism and blood sugar. You should do 2 sessions of 30 minutes each, per week, which is a good option. Both of these exercises strengthen the heart and blood vessels, increase cardiorespiratory fitness, and improve oxygen delivery throughout the body. It helps to control weight, reduces the risk of diabetes, and improves overall stamina and strength. It boosts mood, reduces anxiety and depression, and improves cognitive function of the brain. It increases life expectancy and quality of life. High-Intensity Interval Training (HIIT) - this involves short periods (1min to 10 min) of intense exercise followed by 5min of rest or mild exercise. It can be running, cycling, or weight lifting. It burns fat efficiently and improves heart function in less time. It improves aerobic and anaerobic fitness boosts metabolism. You can do this for 20-30 minutes, 2-3 times/week (not recommended for absolute beginners). It may not be suitable for the elderly, beginners, or those with heart conditions. Useful for busy people as it saves time. Flexibility/Balance exercise (e.g., yoga, stretching) - Reduces stress, improves mobility, complements other exercise. Safe for the elderly. It has a limited direct impact on cardiovascular fitness. Exercise in Water (Swimming/Water Aerobics) Buoyancy reduces joint impact and prevents overheating. Water pressure aids circulation without overloading the heart. It gives a full-body workout, enhancing cardiovascular fitness and muscle strength. Stationary Cycling: Controlled resistance and seated position prevent excessive exertion. Avoids the outdoor risk of falls in the elderly. Builds lower-body muscles and joint strength. Exercise after Heart Attack: Walking is considered the safest exercise for post-heart attack recovery because It is a low-impact, natural activity that places minimal strain on the heart while promoting Cardiovascular fitness and heart muscle strengthening. Walking is easy to start immediately after a cardiac event, even in short, slow sessions on flat ground, allowing gradual progression in duration and intensity as tolerated. It helps improve circulation, blood pressure, cholesterol levels, and weight management without requiring special skills or equipment, making it accessible and sustainable. Walking supports recovery by enhancing balance, coordination, and muscle endurance, reducing the risk of falls and other complications. Begin with low-intensity activities, such as walking 10 minutes daily, and gradually increase to 30 minutes as tolerated. Common Mistakes to Avoid: Skipping warm-ups & cool-downs can increase injury risk. Only doing cardio aerobic exercise and ignoring strength training causes Muscle loss and harms metabolism. Overtraining without rest can weaken immunity and strain the heart, and can cause a heart attack or arrhythmias. Poor hydration & nutrition affect performance and recovery. The optimum duration of walking or jogging with Maximum benefit is around 9 to 10 hours per week. Exercising more than this will not give more benefits. Rather, benefits start reducing and side effects start developing over time (irregular heartbeats, Atrial Fibrillation can develop in some persons. Some develop severe irregular beats or even a heart attack and sudden death. Some people can develop a stroke and other complications. Some develop an increase in heart muscle thickness, enlargement, or both. Do not ignore warning signs during exercise, like chest pain, extreme fatigue, and dizziness: stop exercise immediately and consult a doctor. Best Option At least 45 minutes of brisk walking daily, plus 30 minutes of strength training for muscles twice a week, will keep you 'healthy, wealthy, and wise'.