Cardiorespiratory Health Benefits from Physical Activity and Exercise

Cardiorespiratory Health Benefits from Physical Activity and Exercise

Physiological Benefits

  • Lower Resting Heart Rate: Regular exercise can lead to a decrease in the heart's resting rate, indicating improved cardiovascular fitness.

  • Greater Stroke Volume: Exercise increases the amount of blood pumped by the heart with each beat.

  • Increased VO2max: This measures the maximum amount of oxygen an individual can use during intense exercise, reflecting cardiovascular and aerobic fitness.

  • Decreased Ventilatory Fatigue: Regular physical activity helps improve lung efficiency and reduces the effort needed for breathing.

  • Increased Arteriovenous Oxygen Difference (AV O2 Diff): This reflects how much oxygen is extracted from the blood by the tissues during exercise.

  • Lower Submaximal Blood Pressure: Regular exercise helps to reduce blood pressure under lower effort levels, benefiting overall cardiovascular health.

  • Increased Lactate Threshold: Higher fitness levels allow for higher intensity activities before the onset of lactate accumulation in the blood.

  • Improved Functioning of Autonomic Nervous System: Regular physical activity helps balance sympathetic and parasympathetic nervous system responses.

  • Improved Endothelial Function: Enhances the health of the inner lining of blood vessels, facilitating better blood flow.

  • Reduced Inflammation from Oxidative Stress: Exercise can decrease levels of inflammation in the body, reducing chronic disease risks.

  • Increased Total Energy Expenditure: More physical activity leads to higher calories burned, beneficial for weight management.

  • Increase in Oxidative Enzymes: Enhances metabolic function and energy production in cells.

  • Increase in Anaerobic Enzymes: Promotes faster energy production in muscles during high-intensity activities.

  • Improved Glucose Homeostasis: Regular activity helps to maintain stable blood sugar levels.

  • Reduced Body Fat and Waist Girth: Exercise helps decrease overall body fat and circumferences related to obesity risks.

  • Increased Muscular Strength and Endurance: Regular training can enhance both muscle strength and stamina.

  • Lower Total Cholesterol Level: Regular exercise may help decrease levels of LDL (bad) cholesterol.

  • Increased HDL Cholesterol Level: Enhances levels of HDL (good) cholesterol which provides cardiovascular benefits.

  • Lower Triglyceride Levels: Helps regulate fat levels in the bloodstream, reducing cardiovascular disease risk.

Biomechanical Benefits

  • Improved Economy: Enhances efficiency in movement, allowing individuals to perform activities with less energy expenditure.

  • Increased Motor Skill and Confidence: Engaging in physical activity boosts skill levels and confidence to continue exercising.

  • Improved Proprioception: Enhances body awareness to aid coordination, movement response, and balance.

Behavioral Benefits

  • Increased Self-Confidence: Physical activity often instills a sense of achievement and well-being.

  • Improved Self-Efficacy: Regular exercising fosters a belief in one’s ability to manage health and activities.

  • Decreased Depression and Anxiety: Physical activity is recognized for its mood-enhancing benefits.

  • Experience with Behavioral Change: Engaging in regular physical activity supports healthier lifestyle choices.

  • Improved Stress Management: Regular exercise can help reduce stress levels effectively.

  • Improved Sleep Patterns: Physical activity is linked to better quality and patterns of sleep.

Risk Factors for Cardiovascular Disease (CVD)

Age

  • Advancing Age: Increases CVD risk, particularly in men over 40 and women over 50 due to vascular health changes and stiffening.

Sex

  • Men are generally at a higher risk for CVD at an earlier age; however, women's risk rises significantly after menopause.

Heredity (Genetics)

  • Genetics may account for 20-50% of CVD risk variability, where family history can predispose individuals to higher risks. Lifestyle changes can mitigate these risks.

Ethnicity or Race

  • Certain racial or ethnic groups show higher CVD incidence, such as African Americans, which may be influenced by socioeconomic factors and stress levels.

References

  • Based on information from the Physical Activity Guidelines Advisory Committee Report (USDHHS, PAGAC, 2008, and 2018), the American Heart Association, American Diabetes Association, and CDC.