Four biokinetics ways to protect your heart from cardiovascular disease

The human heart is a remarkable organ. Roughly the size of a clenched fist, it tirelessly pumps more than 7,500 litres of blood each day. In doing so, it supplies every area of the body with oxygen and nutrients, clears waste products, helps maintain core body temperature, and supports healthy organs and tissues.

Yet the heart is not invulnerable. Cardiovascular disease is still the world’s leading cause of death, accounting for almost one-third of deaths globally.

In Africa, cardiovascular disease deaths make up 38% of all deaths linked to non-communicable diseases. In South Africa, cardiovascular diseases are responsible for nearly one in six deaths - around 215 deaths every day.

This highlights the substantial public-health burden these conditions create.

Heart health can be influenced by issues including physical inactivity, poor diet and ongoing stress.

This is where biokinetics has an important role. Biokinetics applies movement-science principles within preventative and rehabilitative healthcare. Biokineticists carry out thorough assessments before creating personalised, evidence-based exercise programmes. Their purpose is to maximise functional capacity while improving musculoskeletal strength and broader physiological health.

For biokineticists, exercise is medicine. They work alongside patients to create individual exercise protocols that are both safe and clinically suitable.

So, what can this do for your heart?

Evidence indicates that routine exercise can reduce blood pressure, improve cholesterol levels, regulate blood glucose and enable the heart to function more efficiently. As a registered biokineticist and academic, I focus on the exercise-based management and rehabilitation of chronic conditions, including cardiovascular disease.

I have written papers on nutrition knowledge, cardiac rehabilitation, quality of life, and cardiovascular risk among coronary artery bypass graft patients.

The growing prevalence of cardiovascular disease is largely linked to inactivity, an unhealthy diet and stress. Against this background, I recommend four actions, as a biokineticist, to support your heart.

1. Set aside time for planned exercise, rather than relying only on daily movement

Although everyday activity - such as walking around shopping centres or using the stairs - is helpful, planned exercise delivers stronger cardiovascular benefits. Current guidance advises at least 150 minutes of moderate-intensity aerobic activity each week. Brisk walking, cycling and dancing are among the options.

When time is limited, divide your planned exercise into shorter sessions. For instance, you could complete three 10-minute sessions each day.

Muscle-strengthening exercises, including squats and wall press-ups, should also be done on two or more days each week. They support metabolic health and lower cardiovascular risk.

A biokineticist can evaluate your personal risk profile and prescribe tailored exercise interventions to safely improve cardiorespiratory fitness, lower blood pressure and promote heart-rate recovery.

2. Keep ahead of symptoms and understand your vital statistics

Many cardiovascular conditions develop without obvious warning signs. Raised blood pressure, blood glucose and cholesterol levels can remain undetected until a major event, such as a heart attack, occurs.

Studies show that one in three South African adults has high blood pressure. However, many people have not been diagnosed or are not receiving treatment.

Ideally, every person aged over 35 - especially anyone with a family history of cardiovascular disease - should have an annual health screening. The findings should then inform lifestyle interventions.

3. Interrupt sitting time - move, strengthen and stretch

Contemporary life often involves extended periods spent sitting at desks, in vehicles and in front of screens. Long periods of sedentary behaviour are independently linked with a higher risk of cardiovascular disease and death from all causes.

Standing desks and regular movement breaks can help. However, posture, joint mobility and muscle function also need attention. Consistent stretching, resistance exercises and balance training support musculoskeletal health and lower the likelihood of injury or complications associated with inactivity.

4. Manage stress one step at a time

Long-term stress contributes to inflammation, hypertension and unhealthy behaviours, all of which raise the risk of cardiovascular disease.

Meditation and counselling are valuable tools, but exercise is also a powerful regulator of stress. It encourages the release of endorphins and can improve mood, sleep and emotional resilience. Endorphins are naturally produced chemicals that ease pain and encourage feelings of happiness, pleasure and satisfaction, thereby improving wellbeing.

Research supports aerobic exercise and resistance training for reducing depressive symptoms, easing anxiety and strengthening psychological wellbeing. In my work as a biokineticist, I frequently see regular exercise help clients regain a sense of control over both their bodies and their emotional health.

Key takeaways

Looking after the heart involves more than treating disease - it also means preventing it. Do not wait until a cardiac event happens before taking action. Seek support to assess your risks, take responsibility for your health and adopt movement-based strategies that enhance lifespan and quality of life.

With cardiovascular disease rates continuing to rise, the message is straightforward: move your body, understand your risk, manage stress and seek advice early. Your heart will thank you.

Lynn Smith, Senior Lecturer in Biokinetics and Head of Department of Sport and Movement Studies, University of Johannesburg

This article is republished from The Conversation under a Creative Commons licence. Read the original article.