Four ways biokinetics can support heart health

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, supplying oxygen and nutrients throughout the body while clearing waste, helping to regulate core body temperature, and maintaining the health of organs and tissues.

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

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

This highlights the substantial burden these conditions place on public health.

Heart health can be influenced by inactivity, poor dietary habits and ongoing stress.

This is an area in which biokinetics has an important role. Biokinetics applies movement-science principles to preventative and rehabilitative healthcare. Biokineticists carry out thorough assessments before creating personalised, evidence-informed exercise programmes. Their goal is to maximise functional capacity, build musculoskeletal strength and improve overall physiological health.

For biokineticists, exercise is medicine. They collaborate closely with patients to develop tailored exercise plans that are both safe and clinically suitable.

So, how can this help your heart?

Evidence indicates that exercising regularly can reduce blood pressure, improve cholesterol levels, regulate blood glucose and enable the heart to work more efficiently. As a registered biokineticist and academic, I concentrate on using exercise to manage and rehabilitate chronic illnesses, 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 increasing occurrence of cardiovascular disease is mainly driven by physical inactivity, unhealthy diets and stress. Against this background, I recommend four measures, as a biokineticist, to support your heart.

1. Set aside time for intentional exercise, not only daily movement

Although everyday activity, such as walking through shopping centres or using the stairs, is useful, planned exercise delivers greater benefits for cardiovascular health. Current recommendations advise a minimum of 150 minutes of moderate-intensity aerobic activity each week. Brisk walking, cycling and dancing are examples.

When time is limited, structured exercise can be divided into shorter sessions. For instance, you could complete three 10-minute sessions a day.

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

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

2. Act before symptoms emerge and understand your vital statistics

A number of cardiovascular conditions progress without obvious signs. Raised blood pressure, glucose and cholesterol levels can remain undetected until a major event, such as a heart attack, occurs.

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

Ideally, all people aged over 35 – especially those with a family history of cardiovascular disease – should have annual health checks. The results should then inform lifestyle interventions.

3. Interrupt sitting time – move, strengthen and stretch

Contemporary life often involves spending extended periods seated at desks, in cars and in front of screens. Long-lasting sedentary behaviour is independently linked to a higher risk of cardiovascular disease and death from any cause.

Standing desks and regular movement breaks can help. However, joint mobility, posture and muscle function also require attention. Frequent stretching, resistance exercises and balance training promote musculoskeletal health and lower the likelihood of injuries or complications related to inactivity.

4. Counter stress with each step

Long-term stress can lead to inflammation, hypertension and unhealthy habits, all of which raise the risk of cardiovascular disease.

Meditation and counselling are valuable approaches, but exercise is also a powerful way to regulate stress. It encourages the release of endorphins and can improve mood, sleep and emotional resilience. Endorphins are natural substances made by the body that ease pain and encourage feelings of happiness, pleasure and satisfaction, thereby boosting wellbeing.

Research supports aerobic and resistance exercise for reducing depressive symptoms and anxiety, while improving psychological wellbeing. In my work as a biokineticist, I regularly observe how consistent exercise helps clients regain a sense of control over both their bodies and emotional health.

Key takeaways

Looking after the heart involves more than treating disease – it means preventing it too. 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 approaches that enhance both lifespan and quality of life.

With cardiovascular disease rates continuing to rise, the message is straightforward: move your body, understand your risk, control your 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.