By Reginia Dodson, Intern and UAB Community Health and Human Services Student

 

Heart disease is a leading cause of death in the United States, and the African American population is disproportionately affected by this disease. African Americans have a higher incidence of heart disease and a higher mortality rate from heart disease compared to other racial and ethnic groups. Several factors contribute to the higher incidence of heart disease among African Americans. These factors include socioeconomic status, lack of access to healthcare services, genetic predisposition, and lifestyle factors such as high blood pressure, high cholesterol, and obesity (American Heart Association, 2021).

Light exercise is any activity that raises your heart rate and breathing but still allows you to carry on a conversation. Examples of light exercise include walking, cycling, swimming, and gardening. These activities can have numerous benefits for heart health. For instance, light exercise can help to lower blood pressure, reduce inflammation, and improve insulin sensitivity (American Heart Association, 2018). All of these factors are key contributors to the development of heart disease.

Several studies have demonstrated that light exercise can reduce the risk of heart disease. One study, published in the Journal of the American Heart Association, followed 24,000 women for 11 years and found that those who engaged in light physical activity, such as walking, had a 30% lower risk of developing heart disease compared to those who were sedentary (Manson et al, 2002). Similarly, another study published in the British Journal of Sports Medicine found that light exercise, such as brisk walking, can significantly reduce the risk of developing heart disease (Kujala et al, 2003). Light exercise can also provide other health benefits, such as improving mental health, reducing the risk of obesity, and improving overall physical function (Mayo Clinic, 2018).

In conclusion, physical activity is an essential component of overall cardiovascular health, and light exercise can significantly reduce the risk of heart disease. Walking for as little as 30 minutes a day, five days a week, can reduce the risk of heart disease. Light to moderate physical activity for as little as two and a half hours per week can also provide health benefits. By incorporating light exercise into our daily routines, we can reduce our risk of heart disease and improve overall health outcomes.

References

 American Heart Association. (2021). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

 American Heart Association. (2018). Physical Activity Improves Quality of Life.

 Manson, J. E., Greenland, P., LaCroix, A. Z., et al. (2002). Walking Compared with Vigorous Exercise for the Prevention of Cardiovascular Events in Women. Journal of the American Heart Association, 107(24), 2999-3004.

 Kujala, U. M., Kaprio, J., Sarna, S., et al. (2003). Physical Activity and Other Health Behaviors in Men and Women: The Finnish Twin Cohort. British Journal of Sports Medicine, 37(6), 512-518.

 Mayo Clinic. (2018). Exercise: 7 Benefits of Regular Physical Activity.