How Aerobic Exercise Helps Your Heart and Blood Vessels
Share
Introduction
Regular aerobic exercise like walking, jogging, or cycling is good for your heart. But new research shows it may also improve how your blood vessels work, helping to prevent heart disease. A recent study reviewed several trials to understand how aerobic exercise affects blood flow in healthy adults.
Understanding Blood Flow and baFMD
Brachial artery flow-mediated dilation (baFMD) is a test that measures how well your blood vessels widen when needed. If your blood vessels can expand properly, it means your heart and vessels are healthier. Poor baFMD is an early sign of heart problems and high blood pressure.
The study showed that aerobic training (AT) led to small improvements in baFMD, which could reduce the risk of heart disease by about 19%. This means regular cardio exercise may help protect your heart even before any symptoms appear.
What the Study Looked At
Researchers reviewed 12 studies with 385 healthy adults. They looked at how aerobic exercise affected baFMD over time. They also explored how factors like age, weight, and blood pressure influenced the results.
They found that people with slightly high blood pressure (prehypertension) seemed to benefit more than others. These individuals showed bigger improvements in blood vessel function after doing aerobic exercise.
Not Everyone Responds the Same
Interestingly, not everyone in the studies improved the same way. Some people showed little to no change in their blood flow after training. This may be due to other factors like stress, sleep, diet, or body type.
The study suggests that exercise doesn’t work exactly the same for everyone. Personal habits and health conditions can change how well your body responds.
Why This Matters
Even small changes in baFMD can lower heart disease risk. Since baFMD can improve with exercise, it’s a good reason to stay active. Exercise helps blood vessels stay flexible, reduces inflammation, and supports healthy blood pressure.
This is especially helpful for people who may not yet have heart problems but are at risk due to age, weight, or early signs of high blood pressure.
How Much Exercise Helps?
The study looked at different types and amounts of exercise. Most people did moderate activity 3–5 times a week for 8 to 24 weeks. Both continuous (like steady walking) and interval (short bursts of harder effort) training showed benefits.
You don’t need to do intense workouts to get results. Just being consistent with aerobic activity can help improve your heart and blood vessel health.
Conclusion
Aerobic exercise is not just good for your heart—it can also improve how your blood vessels work. This means better blood flow, lower blood pressure, and less risk of heart disease. While results may vary from person to person, regular cardio activity is a smart choice for long-term health.