Getting in some moderate exercise is one of the best things you can do for your heart. Aim for 30 to 45 minutes of activity five days a week where your heart’s pumping but you’re not gasping for air. This can really lower your chances of heart disease. If you want to go all out sometimes, that can be even better, but just be careful!
That said, there are times when working out can actually do more harm than good for your heart.
What Heart Issues Can Come from Sports?
While staying active is great for your heart, pushing too hard can lead to some problems, like:
Atrial Fibrillation
This is when your heart’s electrical signals go haywire, messing up its normal rhythm. This can make it hard for your heart to pump blood effectively, which can increase your risk of stroke and heart failure. Athletes can be more prone to this, and it can happen for a bunch of reasons—like dehydration, overtraining, or even just eating too much before a workout.
A study found that guys who ran really hard five to seven times a week had a 50% higher chance of developing atrial fibrillation compared to those who didn’t work out as much. Other research shows that endurance athletes can be 2 to 10 times more likely to experience this than non-athletes.
Atherosclerosis of the Coronary Arteries
This is when fatty or calcium plaques build up in the arteries that supply blood to your heart. Some studies have shown that older male marathon runners have more calcification in their arteries compared to non-runners, but it seems like women might not be at the same risk.
There are theories about why this happens, like how intense exercise might mess with calcium and vitamin D levels or put stress on the artery walls.
Sudden Death During Exercise
This can happen due to heart disease, arrhythmias, or other heart issues. The risk factors can vary by age—older folks might face more issues from artery diseases, while younger athletes might have problems from heart development issues.
Which Sports Can Be Risky for Your Heart?
When it comes to sports, it really depends on how hard you’re pushing yourself. Moderate intensity is when you’re working at about 45-59% of your max effort, while high intensity is anything over 60%. Low-intensity sports include things like golf and bowling, while most competitive sports are high-intensity because of the pressure and adrenaline involved.
High-intensity sports also include contact sports and extreme activities like kayaking and skiing, which can put extra strain on your heart.
Tips to Protect Your Heart While Exercising
First off, make sure you know what kind of exercise is safe for you. The American Heart Association has some good guidelines:
- If you’re generally healthy and active, you can work out at moderate to high intensity and gradually increase your effort.
- If you have heart issues but no symptoms, you can still exercise at a moderate level as long as you don’t feel any weird signs.
- If you’re not active and have heart problems, start with light to moderate exercise, but check with a doctor first if you have symptoms.
Also, it’s a good idea to get a check-up once a year, especially if you’re competing in sports.
And don’t forget to watch out for these risk factors:
- Not Getting Enough Sleep: If you’re sleeping less than six hours a night, it can raise your blood pressure and heart disease risk. So, skip the intense workouts if you’re feeling sleep-deprived.
- Working Out When Sick: If you have a fever, your heart rate will already be elevated, so it’s best to take a break. If you have a mild cold, you can still work out if your symptoms are above the neck (like a stuffy nose).
- Stress: Life can be tough, and stress can affect your heart health. During stressful times, be mindful of how hard you’re pushing yourself in workouts.
- Not Eating Right: Long, intense workouts can drain your energy stores. If you’re not eating enough carbs, you might feel weak or dizzy during or after exercise.
Remember, while pros have coaches and doctors keeping an eye on them, it’s important for everyone to check in with a doctor at least once a year to stay on top of their heart health.
