Movement for a Healthy Heart: How Physical Activity Helps Prevent and Manage Cardiovascular Diseases

Movement for a Healthy Heart: How Physical Activity Helps Prevent and Manage Cardiovascular Diseases

The heart is our engine – it works tirelessly to supply the body with oxygen and nutrients. Yet today, cardiovascular diseases are the leading cause of death in Latvia and worldwide. High blood pressure, elevated cholesterol, excess weight, smoking, and a sedentary lifestyle significantly increase the risk of heart attack, stroke, or other heart problems. The good news is that much is in our own hands. One of the most effective and natural medicines for heart health is movement.

Why is movement so important for the heart?

HEPA (Health-Enhancing Physical Activity) means any daily movement that strengthens our health – walking, swimming, cycling, Nordic walking, dancing, or a gym workout. You don’t need to be a professional athlete – regular, suitable activity is enough.

Research shows that regular physical activity:

• lowers blood pressure and cholesterol levels,
• improves circulation and strengthens the heart muscle,
• helps maintain a healthy weight,
• reduces stress and improves sleep quality,
• lowers the risk of cardiovascular disease by up to 35%.

Even just 20–30 minutes of brisk walking per day can be a powerful investment in a longer, healthier life.

How much should we move?

According to the World Health Organization, adults should aim for 150–300 minutes of moderate-intensity activity per week, such as brisk walking, cycling, or swimming. In addition, 2–3 sessions of muscle-strengthening exercises per week are recommended. For seniors, balance and flexibility exercises are especially important to prevent falls and maintain mobility.

It’s equally important to reduce sitting time – stand up, stretch, or take a short walk at least once every hour.

Safe and gradual

For people already diagnosed with cardiovascular disease, physical activity is no less important – it can help reduce symptoms and improve quality of life. However, it’s essential to:

• consult your doctor before starting more intensive activities,
• increase activity gradually, step by step,
• choose safe and enjoyable exercises,
• stay hydrated and take regular rest breaks.

Movement is not just therapy – it’s a lifestyle that can become your heart’s best ally.

#BEACTIVEDAY 2025 – your chance to start

This autumn, on 23 September, Latvia will join the European #BEACTIVEDAY 2025 movement. It will be a day when gyms, schools, municipalities, and organizations invite everyone to get moving – regardless of age or fitness level. By joining free classes and activities, you can discover a form of exercise that suits you, strengthen your heart, and experience how much energy and joy movement brings to daily life.

Remember – taking care of your heart begins with a simple step. Stand up, get moving, and join #BEACTIVEDAY to help make Latvia healthier and more active!

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