Exercise and Heart Health: Debunking the Myths and Exploring the Facts

Exercise and heart health is once again under the scanner, as the sudden demise of Kannada superstar, Puneeth Rajkumar at the age of 46 sent a shock wave across the nation. This is the second death of such nature among young celebrities that pointed towards the perils of high-intensity workouts. 

Experts agree that there’s been a shocking rise in the number of cardiac arrests among healthy youth in their 20s, 30s, and 40s. We have also witnessed a steady increase in the risk of heart ailments and cardiac arrests. These conditions were once termed as ‘old people’s diseases, but no more!

Also Read: Cardiac Coherence Breathing

Puneeth Rajkumar – What exactly went wrong?

Puneeth Rajkumar was not just a superstar but he was a gem of a human who had touched and changed many lives.  As per reports of his doctor and fitness guides, Puneeth was a strict disciplinarian and followed a very healthy lifestyle.

Then what went wrong?

According to his doctors, on Oct 29th, he complained of uneasiness. But he went on and continued with his regular routine workout.

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Doctors are suspecting this to be the reason for his sudden cardiac arrest.

After the exercise when Puneeth visited his doctor and complained of tiredness, but there was no chest pain. His blood pressure and heart rate were also normal. The only abnormality noted was a strain in his ECG.

Because of the timeline of these events leading to his cardiac arrest, extreme workouts are again called out. A similar connection to extreme workout and cardiac arrest was drawn at the time of actor Sidharth Shukla’s death. The actor and Big Boss winner reportedly passed away in his sleep after he worked out for 2 to 2.5 hours at the gym.

These are the two high-profile cases that grabbed a lot of attention. But such cases are happening more frequently among athletes, actors, and fitness enthusiasts now than ever. Particularly, prolonged hours in the gym are a common factor for sudden cardiac arrests. It is also cited as the reason, why seemingly healthy people pass away after a cardiac arrest, even after following the best diet and exercise!

Also Read: Can exercise hurt your health?

About cardiac arrest

A cardiac arrest is an electrical malfunction that disrupts the heart’s rhythm. It’s an electrical problem, not a plumbing problem! This results in the heart-stopping its function of pumping blood around your body. According to leading reports, millions of patients are suffering from cardiac arrest every year.

A cardiac arrest can happen anytime, anywhere. But the earliest signs of a cardiac arrest show up at least 24 hours before the attack. The worst part is that a cardiac arrest carries a high mortality risk. While a sedentary lifestyle is often blamed for heart problems, poor eating habits, over exhaustion and high B.P. can also raise the risks.

Also Read: Exercise for good health

The rising cases of cardiac arrests

A steep spike in the cases of cardiac arrests is evident among younger people, particularly in their 30s and 40s. A big shift in lifestyle along with genetic inheritance and unhealthy choices are the most talked about culprits of these health hazards. But excessive exercise and extreme fitness routines are also damaging.

Cardiac arrests, in most cases, aren’t preventable, since the ‘signs and symptoms of heart disease, start showing only in the few hours preceding the event. Also, the symptoms seem much like digestive problems, fatigue, or muscle strain.

Also Read: 7 ways to beat Post-workout pain

Exercise and Heart Health

With all the recent cases of sudden cardiac arrests, a lot of research and studies have focused on this link. Ayurveda has always emphasized the importance of moderation and modern science too is saying the same. 

There is no such thing as a ‘shortcut to good health’!

Another important misconception is that of mixing the notion of good health with good looks. 

6 packs may look good, but are they really healthy? 

No! 

The stringent diet and workout that one goes through to attain that 6 pack body or that zero figure, puts the body under a lot of stress. This is detrimental on many levels. Also, actors, often need quick body transformation, to get into their characters. This means an abrupt change in their workouts and extreme diets, resulting in an imbalance that leads to detrimental effects.

Also Read: Simple Diet Plan to Reverse Heart Diseases

Exercise and Heart Health – What Ayurveda says?

The classical science of traditional medicine has highlighted the importance of Vyayama 5000 years ago. Ayurveda not only mentions the importance of physical activity for the maintenance of good health but also highlights the cautions and ill-effects when done wrongly.

Ayurveda recommends a moderate level of physical activity in the daily routine. The Vedic scriptures also say that the kind of physical activity shall be personalized based on the person’s Prakriti, age, sex, diet, season, and health conditions.

With age, the intensity of work out should be moderated and so shall the diet. Several recent pieces of research and scientific studies are now coming to the same conclusions as suggested by Vedic science. 

Experts are saying that excessive training can lead to health complications. This can result in chest pain, joint pain, increased stress levels, muscle loss, posture imbalance, and several other complications. 

Exercise And Heart Health – 3 things you must know!

1. Over-exercising is bad!

Overdoing anything is bad. It is the same with exercise. From muscle soreness, fatigue, extreme mood swings, and sleep problems to heart diseases, over-exercise can be very detrimental.

Over-exercising results in a shoot-up in blood pressure. In patients with cholesterol plaque, this could result in a crack or rupture which can lead to a heart attack. Some patients also develop heart rhythm abnormalities that can cause sudden death.

2. How to understand that you are over-exercising?

Exercising is a very important part of the daily routine. So, you must not miss this crucial activity. But if you are planning for strenuous workouts which is anything beyond a 30-minute, then you must go for a health evaluation first. 

Patients diagnosed with chronic cardiovascular diseases, diabetes, and other chronic diseases should refrain from over-straining the body. Even for a healthy person, endurance training or high-intensity workouts should be scientifically designed by a certified expert.

Also, it is very important to stop when the body signals to do so. That could be a pain, burn, breathlessness, dizziness or faintness, palpitations, undue sweating, or fatigue. It is always recommended to increase the intensity gradually and slowly.

Also Read: Why you must do your warm-up exercises?

3. Always listen to your body

The body is one of the smartest machines ever made. So, if there is a malfunction within, then it does try to communicate through signs and symptoms. You just have to be attentive to your body.

Over-straining will cause pain, ache, fatigue, breathlessness, and pressure in the body. After a session of workout, you must feel rejuvenated and not burnt out. Always remember this and work out in moderation!

That’s the key to real health!