Essential Tips from a Biokineticist for Maintaining a Healthy Heart

The human heart, roughly the size of a fist, is an incredible organ responsible for pumping over 7,500 liters of blood every day. It delivers vital oxygen and nutrients throughout the body, removes waste products, helps regulate core temperature, and supports the health of organs and tissues. Despite its resilience, the heart faces risks from lifestyle factors and health conditions.

Cardiovascular disease is the leading global cause of death, accounting for nearly one-third of all fatalities. In Africa, it contributes to around 38% of noncommunicable disease deaths, with South Africa experiencing approximately 215 deaths daily due to these conditions. These alarming statistics highlight the critical importance of heart health and the need for preventative strategies.

Various factors influence heart health, including sedentary lifestyles, poor nutrition, chronic stress, and unmanaged health metrics like blood pressure and cholesterol levels. This is where biokinetics—a science focused on movement and exercise—plays a vital role. Through comprehensive assessments, biokineticists develop individualized exercise plans aimed at improving functional capacity, musculoskeletal strength, and overall physiological health.

Exercise is medicine when it comes to cardiovascular health. Regular physical activity can lower blood pressure, improve cholesterol profiles, regulate blood sugar levels, and enhance the efficiency of the heart. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking, cycling, or dancing. Breaking activity into shorter, more manageable sessions can help overcome time constraints.

Strength training exercises, like squats or wall push-ups, performed on two or more days each week, contribute to metabolic health and further reduce cardiovascular risk. Personalized exercise prescriptions from a biokineticist ensure safety and effectiveness tailored to individual risk factors.

Monitoring vital signs and early detection of risk factors such as high blood pressure, cholesterol, and blood sugar are essential. Regular health screenings, particularly for those over 35 or with a family history of heart disease, can facilitate early intervention and better health outcomes.

Given the modern lifestyle’s tendency for prolonged sitting, it’s crucial to incorporate movement, stretching, and resistance exercises throughout the day. Standing desks and regular posture checks help combat sedentary habits. Additionally, combating stress through exercise helps lower inflammation, blood pressure, and adverse health behaviors. Physical activity stimulates endorphin release, promoting better mood, sleep, and emotional resilience.

Taking proactive steps toward heart health involves making informed lifestyle choices—regular exercise, risk monitoring, stress management, and seeking professional guidance. These strategies can extend lifespan and improve quality of life. Your heart’s health depends on consistent effort and early action to prevent disease and promote wellness.

source: https://medicalxpress.com/news/2025-08-healthy-heart-biokineticist.html