6 min read
At a glance
- A sedentary (or inactive) lifestyle can affect heart health.
- Lifestyle changes, such as regular exercise, can help you improve heart health and reduce the risk of other issues.
- The Foresters GO app is one of many perks ands benefits you can get when you join Canada Protection Plan
Cardiovascular diseases are a significant health concern worldwide. In Canada, they affect one in 12 adults aged 20 and above.1 Even at a young age, many Canadians face some risk factors for heart disease, including high blood pressure, high cholesterol and obesity.2
These numbers go to show that preventive measures important. But the good news is that simple lifestyle changes can play a vital role in reducing these risks. Adopting healthier habits like regular exercise and a balanced diet could help improve your heart health.
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Benefits of regular exercise for heart health
Heart health is closely tied to our daily habits, especially physical activity. Regular exercise, like walking, cycling or swimming, doesn’t just make our heart muscles stronger. It can also help with weight control, stress reduction, and lower blood pressure—all of which can be keys to a healthy heart and a longer life.
Exercise does wonders for strengthening the heart. It makes blood flow more efficiently. Improved circulation can also help you recover faster from injuries and reduce the risk of various heart-related illnesses. Plus, a stronger heart generally means better endurance, which can make everyday tasks easier and enhance your quality of life.
In contrast, too much sitting and not enough movement—a sedentary lifestyle—can be bad for our hearts. Staying active is more than just typical exercise like lifting weights or running marathons; it’s a way to keep your heart working well and prevent health problems down the road.
Impact on cholesterol and blood pressure
Regular exercise offers significant benefits for managing cholesterol.3 It boosts good cholesterol (HDL), which helps clear plaque from the arteries, while also lowering bad cholesterol (LDL), which contributes to artery blockages. Exercise is also great for keeping blood pressure under control and preventing heart disease.
Metabolic and psychological benefits
You can help control your blood sugar levels and reduce the risk of type 2 diabetes by staying physically active. Burning calories helps maintain a healthy weight and can ease the burden on the heart. It can also boost endorphins, the body’s natural mood enhancers, which are great for lowering stress. Since stress can affect heart health, using exercise as a stressbuster is a smart and positive way to take care of your heart.4
Improved sleep and longevity
People who exercise regularly often enjoy better sleep. A good night’s sleep helps to heal and regulate heart functions. Regular exercise is also linked to a longer lifespan and can reduce your risk of dying from heart disease.5 This connection highlights the powerful effect physical activity can have on enhancing heart health and extending your lifespan.
Risks of a sedentary lifestyle for heart health
A sedentary lifestyle is a major risk for cardiovascular diseases like heart attacks and strokes. Spending long hours sitting at work or on the sofa indulging in excessive screen time can lead to various heart-related health issues.
Cholesterol imbalance and obesity
A sedentary lifestyle not only disrupts cholesterol balance but also affects how the body processes fats. This can increase triglycerides, a type of fat in the blood. High levels of triglycerides are often seen in those with inactive lifestyles and, along with LDL, can hinder artery health by building up artery plaque.6
Impact on type 2 diabetes and metabolic syndrome
Inactivity can increase the risk of type 2 diabetes, heart disease and metabolic syndrome. Metabolic syndrome involves a variety of health issues beyond high blood pressure, including high blood sugar, abnormal cholesterol levels and heightened inflammation. There is also a tendency for blood clotting. All of these, significantly increase the risks of serious heart conditions.7
Circulatory and psychological effects
A sedentary lifestyle can lead to poor circulation, which impairs heart function and overall health. Sedentary behaviour has been linked to an increased risk of depression and anxiety.8 These mental health conditions can correlate with behaviours that contribute to heart disease, such as a poor diet and lack of physical activity.
Decline in physical fitness
When you’re inactive, the heart muscle’s strength and endurance may diminish, so it doesn’t pump blood as efficiently. This can potentially escalate to heart failure as your heart struggles to meet the body’s demands for blood and oxygen.
Decreased heart fitness can also affect the heart’s ability to respond and adapt to stress. If your heart is less capable of handling sudden physical exertion or emotional stress it could trigger arrhythmias or heart attacks.
How to combat a sedentary lifestyle
Although an active lifestyle isn’t the only way to improve your heart health, it can significantly boost your well-being. Here is some advice to help combat a sedentary lifestyle:9
- Incorporate physical activity into your daily routine
- Take regular breaks to stand up or walk around the home or office.
- Try simple desk exercises
- Set time limits on sitting still10
Viewing exercise as an essential part of your day helps you build healthy habits and boost your overall well-being. But even small changes can improve heart health, so take it one step at a time.
Canada Protection Plan and heart health: What next?
Taking steps towards better heart health not only enhances your overall well-being but can also lead to more affordable insurance premiums. If you’re facing challenges in obtaining insurance due to health issues, here’s what you can do next.
- Check out the life insurance options available from Canada Protection Plan, a Foresters Financial™ company.
- Get a no obligation quote today!
- Connect with one of our expert advisors to find the policy that suits you.
- Join Canada Protection Plan and, when you become a Foresters member11 you can get the most from the Foresters Go12 to transform your health.
Foresters and Canada Protection Plan (CPP), and their employees and life insurance representatives, do not provide, on Foresters behalf, financial, estate, legal or tax advice. The information given here is merely a summary of our understanding of current laws and regulations. Clients and prospective purchasers should consult their financial, estate, tax or legal advisor regarding their situation.
423042 CAN (12/24)
SOURCES:
- https://www.canada.ca/content/dam/phac-aspc/documents/services/publications/diseases-conditions/heart-disease-infographic-eng.pdf (2021)
- https://www.canada.ca/en/public-health/news/2024/03/message-from-the-minister-of-health-and-minister-of-sport-and-physical-activity–world-obesity-day-march-4-2024.html (2024)
- https://www.heartandstroke.ca/-/media/pdf-files/canada/heart/how-to-manage-your-cholesterol-en.pdf?rev=1c7e3874edaa4cc79cb8b787fa40f429 (2024)
- https://www.cdc.gov/physical-activity-basics/benefits/index.html (2024)
- https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer (2024)
- https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/atherosclerosis (2024)
- https://www.nhlbi.nih.gov/health/metabolic-syndrome (2022)
- https://www.cdc.gov/physical-activity-basics/benefits/ (2024)
- https://www.nature.com/articles/s41398-020-0715-z (2020)
- https://theriverside.ca/10-easy-ways-to-add-movement-to-your-day/ (2024)
- Foresters member benefits are non-contractual, subject to benefit specific eligibility requirements, definitions and limitations and may be changed or cancelled without notice or are no longer available.
- Foresters Go is provided by The Independent Order of Foresters and is operated by dacadoo AG.
Canadian Protection Plan and Foresters Financial do not provide medical advice. The information contained on this website is for informational purposes only, and is not a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of a medical professional with any questions you may have regarding a medical condition or treatment, and/or before undertaking any new healthcare regimen.
