Four tips from an expert to keep your heart in tip-top shape

This article was originally published on The Conversation .

The human heart is an extraordinary organ. About the size of a fist, it works tirelessly to pump more than 7,500 liters of blood per day. It delivers oxygen and nutrients to every part of the body while removing waste, regulating body temperature, and maintaining the health of organs and tissues.

But the heart remains vulnerable. Cardiovascular disease remains the leading cause of death worldwide, responsible for nearly a third of all deaths . Deaths from cardiovascular disease contribute to 38% of all deaths from noncommunicable diseases in Africa. In South Africa, cardiovascular disease is responsible for nearly one in six deaths, or about 215 deaths per day . These figures highlight the extent to which the heart is at the center of public health issues.

Heart health is affected by factors such as a sedentary lifestyle, an unhealthy diet, and chronic stress. This is where biokinetics plays a crucial role. Biokinetics uses the principles of movement science in preventive and rehabilitative healthcare. Biokineticists conduct comprehensive assessments to develop personalized, evidence-based exercise programs. The goal is to optimize functional capacity and improve musculoskeletal strength and overall physiological health.

For biokineticists, exercise is medicine. They work closely with their patients to design tailored, safe, and clinically appropriate exercise protocols.

Studies show that regular physical activity can lower blood pressure, improve cholesterol levels, regulate blood sugar, and help the heart function more efficiently. As a licensed biokineticist and academic, I specialize in the management and rehabilitation of chronic diseases, particularly cardiovascular diseases, through physical exercise.

I have published work on nutrition , cardiac rehabilitation and quality of life as well as cardiovascular risks in patients who have undergone coronary bypass surgery .

The growing prevalence of cardiovascular disease is largely due to a sedentary lifestyle, poor diet, and stress. In light of this reality, as a biokineticist, I propose four steps to take to care for your heart.

While basic movements such as walking in a mall or taking the stairs are beneficial, structured exercise offers greater cardiovascular benefits. Current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week. This can include brisk walking, cycling, or dancing.

If time constraints are a barrier, consider breaking your structured exercise into shorter sessions. For example, three 10-minute sessions per day.

Additionally, muscle-strengthening activities, such as squats and wall push-ups, should be performed at least two days a week. They improve metabolic health and reduce cardiovascular risk .

A biokineticist can assess your individual risk profile and prescribe personalized exercises that safely improve your cardiorespiratory fitness, reduce your blood pressure, and promote heart rate recovery.

Be proactive about symptoms and monitor your vital signs

Many cardiovascular diseases develop silently. High blood pressure, high blood sugar, and high cholesterol often go unnoticed until a serious event, such as a heart attack, occurs.

Research shows that one in three adults in South Africa suffers from high blood pressure. Yet many go undiagnosed and untreated.

Ideally, everyone over the age of 35, especially those with a family history of cardiovascular disease, should have an annual health checkup. They should use this to guide their lifestyle interventions.

Break the cycle of sedentary lifestyles

Modern life encourages us to spend long hours sitting at a desk, in a car, or in front of a screen. Prolonged sedentary behavior is associated with an increased risk of cardiovascular disease and all-cause mortality .

Standing desks and active breaks are helpful. But posture, joint mobility, and muscle function also need to be considered. Regular stretching, resistance training, and balance exercises promote musculoskeletal health and reduce the risk of injury or complications related to inactivity.

Chronic stress contributes to inflammation, high blood pressure, and unhealthy behaviors. All of these factors increase the risk of cardiovascular disease .

While meditation and psychological support are essential tools, physical exercise is a powerful stress regulator, promoting the release of endorphins and improving mood, sleep, and emotional resilience. Endorphins are natural chemicals produced by the body that reduce pain and promote feelings of happiness, pleasure, and satisfaction, thereby improving well-being.

Research confirms the effectiveness of aerobic and strength training in reducing depressive symptoms, decreasing anxiety, and improving psychological well-being. As a biokineticist, I often see how regular physical activity helps my clients regain control of their bodies and their emotional health.

Protecting your heart isn't just about managing disease, it's about preventing it. Don't wait until a heart attack occurs to take action. Ask for help assessing your risks, taking charge of your health, and implementing physical activity-based strategies that improve the length and quality of life.

With cardiovascular disease rates rising, the message remains clear: get moving, know your risks, manage your stress, and seek advice as soon as possible. Your heart will thank you.