As you age, your risk of vascular disease increases. Especially in middle-aged women, estrogen (female hormone) secretion greatly decreases due to menopause, which increases the incidence of cardiovascular disease. After middle age, there are more vascular diseases in women than in men, so this effect is significant. To prevent vascular disease, walking, strength training, etc. What is the difference?
◆ Prevention of vascular disease… Which one is strength training or aerobic exercise?
In conclusion, in order to prevent vascular disease, it is good to do aerobic exercise (walking, jogging, cycling, swimming, etc.) and strength exercise (lifting dumbbells, equipment, etc.) together. However, you can walk every day, but it is better to do strength training using strength 2-3 times a week. If you already have vascular diseases such as high blood pressure or heart disease, high-intensity strength training can be dangerous. Strength exercise compresses peripheral arterial blood vessels, causing sudden rise in blood pressure and may lead to collapse. It is best to take good care of your health and avoid excessive strength training.
◆ Aerobic exercise, the effect of reducing blood pressure by one
If you usually have high blood pressure or have already developed cardiovascular disease, you should choose a low-intensity exercise even if you do strength training. That way, you can reduce your risk and increase your health benefits. These include low-weight dumbbells or heel lifts that strengthen the calf muscles. To control blood pressure, it is best to start with walking or brisk walking. Aerobic exercise is effective in taking one less antihypertensive drug (KCDC). The easiest and safest walking is good for blood circulation as it makes all bones, muscles, and nerves move harmoniously. To see the effect of exercise, you need to walk for at least 30 minutes 3 to 4 times a week.
◆ heart disease (angina pectoris, myocardial infarction) increases with age Why?
The incidence of angina and myocardial infarction increases with age. This is due to aging of blood vessels. The blood vessels themselves become hard and lose elasticity. The ability to dilate blood vessels decreases, increasing pressure as blood flows. Hypertension, diabetes, and hyperlipidemia also increase the risk of vascular disease.
In particular, in middle-aged and elderly women, estrogen (female hormone), which protects the heart and blood vessels by balancing the levels of bad cholesterol (LDL) and good cholesterol (HDL) when young, disappears with menopause, and the red light turns on. When the secretion of estrogen decreases, the level of good cholesterol (HDL), which prevents arteriosclerosis, drops sharply, and blood pressure rises, which can cause problems with vascular health.
◆ Beware of ‘family history’… It’s not too late to be middle-aged
To prevent angina pectoris or myocardial infarction, hypertension, diabetes, hyperlipidemia, and smoking can be controlled at will. Food, exercise, smoking cessation, and taking medications can prevent the worsening. However, a family history of coronary artery disease at a relatively young age among parents, siblings, and siblings is innate. Women going through menopause, the same age. However, risk factors can be reduced if not eliminated. Even middle-aged is not too late. Avoid salty foods, exercise, and quit smoking immediately. For a healthy lifespan (healthy longevity), you should get into the habit of taking care of your body.
Reporter Kim Yong-eok [email protected]
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