When it comes to maintaining a healthy heart, running often tops the list of recommended exercises. But if you or someone you love has been diagnosed with heart disease, the idea of lacing up those running shoes can be intimidating. Is it safe? Can running help? What precautions should you take? These are common questions, and in this article, we’ll break it down in simple terms.
Let’s get to the heart of the matter.
Know More About Heart Disease
Heart disease is a broad term that refers to various conditions affecting the heart’s ability to function properly. The most common type is coronary artery disease (CAD), which happens when the blood vessels that supply your heart with oxygen become narrowed or blocked. This can lead to chest pain, shortness of breath, or worse—heart attacks.
Other forms of heart disease include arrhythmias (irregular heartbeats), heart failure (when the heart doesn’t pump as well as it should), and valvular heart disease (issues with one or more of the heart’s valves).
If you’re diagnosed with any of these conditions, it’s natural to feel hesitant about physical activity, especially something as strenuous as running. But for many people with heart disease, exercise—when done right—can be a powerful tool for managing the condition.
Is Running Safe for People with Heart Disease?
The short answer is yes, running can be safe for individuals with heart disease—but only if it’s approached with care. In fact, exercise can strengthen the heart muscle, improve circulation, lower blood pressure, and reduce cholesterol levels. These are all factors that can help manage or prevent further heart complications.
But here’s the key: consult your doctor first. Before starting any running or exercise routine, your cardiologist needs to assess your heart condition and overall health to determine the safest plan for you. In some cases, they may recommend a stress test to gauge how well your heart handles exertion.
Benefits of Running for Heart Health
For those given the green light, the benefits of running extend far beyond just shedding a few pounds or improving stamina. Here’s how it can help your heart:
- Running is a cardiovascular exercise, meaning it works directly on your heart and lungs. It increases the heart rate, forcing the heart to pump more efficiently over time.
- Running encourages better blood flow, which means more oxygen gets delivered to your organs and muscles. This helps lower the risk of blood clots, one of the culprits behind heart attacks and strokes.
- Being overweight is a major risk factor for heart disease. Regular running burns calories and helps keep weight in check, reducing the strain on your heart.
- Running can help reduce both systolic and diastolic blood pressure, easing the pressure on your heart and reducing the risk of damage to arteries.
- Mental health matters too! Stress and anxiety can negatively impact heart health, and running has been shown to release endorphins, the body’s natural mood lifters.
Running Safely: Tips for Those with Heart Disease
If you’ve been cleared by your doctor to run, the next step is to do it in a way that’s safe and manageable. Here are some practical tips:
- Start Slow
If you’re new to running, it’s important not to rush into long-distance runs or high-intensity training. Begin with brisk walking and gradually increase your pace as your endurance improves. Over time, you can alternate between walking and jogging until you’re comfortable running longer stretches. - Listen to Your Body
Your body is always sending signals, and it’s crucial to pay attention to them—especially when you have a heart condition. If you experience any chest pain, dizziness, or extreme shortness of breath, stop running immediately and seek medical attention. - Warm Up and Cool Down
Warming up prepares your heart for exercise and reduces the risk of injury. Spend at least 5-10 minutes walking or doing light stretching before you start running. Similarly, don’t forget to cool down afterwards to help your heart rate return to normal gradually. - Stay Hydrated
Dehydration can increase the strain on your heart, so make sure you’re drinking plenty of water before, during, and after your run. Running in hot weather? Take extra precautions and consider running indoors or early in the morning to avoid the heat. - Use a Heart Rate Monitor
Keeping track of your heart rate during exercise can help ensure you’re not overexerting yourself. Your doctor can help you determine a safe target heart rate range based on your condition.
When Running May Not Be the Best Option
While running can be great for your heart, it’s not suitable for everyone with heart disease. Some conditions, such as severe heart failure or unstable angina, may make running unsafe. In these cases, lower-impact exercises like walking, cycling, or swimming might be better options. Again, your cardiologist will guide you on the best type of physical activity for your specific situation.
Running Isn’t a Cure—But It Helps
While running can significantly benefit heart health, it’s not a cure for heart disease. Managing heart disease often requires a combination of medication, diet changes, and regular check-ups with your healthcare provider.
But incorporating running into your lifestyle can be a game-changer. Whether you’re jogging around the neighbourhood or participating in a fun run, each step you take strengthens your heart and builds a healthier future.
Run Smart, Stay Heart Healthy
If you’ve been diagnosed with heart disease, running might feel daunting—but it doesn’t have to be. With the right guidance and approach, you can make running part of your heart-healthy routine. Talk to your doctor, set realistic goals, and remember to celebrate every milestone, no matter how small.
At Forte Cardiology Clinic, we’re here to support you on your journey to better heart health. If you have questions or need personalised advice, don’t hesitate to get in touch with us. Together, we’ll keep your heart running strong.
