How does exercise affect the response of the respiratory and cardiovascular systems?

Life in Motion

Many people know that regular exercise can aid in weight loss, improve your mood, and boost energy. But did you know that exercise has both short and long term effects on the cardiovascular system? The cardiovascular system delivers nutrients and oxygen to all cells in the body, and consists of the heart and the blood vessels.

In honor of American Heart Month, Dr. Frederick Basilico, Physician in Chief for Medicine at NEBH explains the benefits of exercise on the cardiovascular system, and what you can do to gain the benefits.

In order to gain short and long term benefits on your cardiovascular system, you will need to exercise regularly. It is advised that you perform light exercise such as walking for at least 30 minutes 5 days a week. Alternatively, you can perform moderate exercise such as running or bicycling for at least 30 minutes 3 days a week.

Short Term Effects of Exercise on the Cardiovascular System

Many short-term effects take place during physical activity, including:

• Faster heart contractions. This leads to an increased heart rate and increased circulation, which gets oxygenated blood to your muscles quicker.
• More forceful heart contractions with each heartbeat, which leads to a greater amount of blood being pumped throughout the body.

Long Term Effects of Exercise on the Cardiovascular System

A fairly well conditioned athlete can see long term cardiovascular effects from exercising in as little as two weeks. People who are just beginning to exercise will see effects in up to four weeks. These effects include:

• The heart and lungs become more efficient as your cardiovascular training increases.
• Decreased resting heart rate, which means your heart doesn’t have to beat as often to circulate blood. 
• Improved ability to draw in deeper and longer breaths, and take fewer breaths.
• Reduced risk of heart disease.

If you have any health concerns, consult your doctor before beginning a new exercise routine.

During aerobic exercise, when you increase your activity level and work your large muscle groups, your muscles require more fuel. Oxygen is the raw material or fuel used to make muscle food, a substance called ATP (adenosine triphosphate, or adenosine-5'-triphosphate). When you exercise, your muscles rapidly pull the oxygen out of your blood. Your brain senses the low oxygen levels and stimulates your body to respond very quickly by making you breathe more rapidly and more deeply. This maximizes the amount of oxygen in your lungs. Oxygen (which makes up 21 percent of the air we breathe) is then passed from your lungs into your blood, where it latches on to the hemoglobin molecules. It is then ready for transport to the muscle groups screaming for more fuel.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

You already know exercise is good for you. You probably think about the way it can boost your fitness, trim your waistline, strengthen you heart and even improve your mood. But did you know that exercise can also help keep your lungs healthy?

How Does Exercise Strengthen the Lungs?

When you are physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand. Just like regular exercise makes your muscles stronger, it also makes your lungs and heart stronger. As your physical fitness improves, your body becomes more efficient at getting oxygen into the bloodstream and transporting it to the working muscles. That's one of the reasons that you are less likely to become short of breath during exercise over time.

Some types of exercise can also strengthen the muscles of the neck and chest, including the diaphragm and muscles between the ribs that work together to power inhaling and exhaling.

The Benefits of Exercise

Exercise has lots of benefits for everyone, whether you are young or old, slender or large, able-bodied or living with a chronic illness or disability. Physical activity can reduce your risk of serious illness, including heart disease, stroke, diabetes and some forms of cancer, including lung cancer. Being active can help you stay active, by strengthening bones, improving flexibility and agility, reducing weight gain and improving sleep. Regular exercise is good for your head too. It can reduce feelings of anxiety and depression, improve attention and memory, and reduce the risk of dementia, including Alzheimer's disease.

What Types of Exercise and How Much?

National guidelines recommend that all adults get 30 minutes of moderate physical activity five days a week. It doesn't have to be a formal exercise program to be beneficial. Some examples of moderate activity include walking briskly, recreational bicycling, gardening and vigorous housecleaning.  

Both aerobic activities and muscle-strengthening activities can benefit your lungs. Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently. Muscle-strengthening activities like weight-lifting or Pilates build core strength, improving your posture, and toning your breathing muscles. Breathing exercises in particular can strengthen your diaphragm and train your body to breathe more deeply and more effectively.

Some Things to Keep in Mind

• Always talk to your doctor before you start or modify your exercise routine. This is especially important if you have an underlying health condition.
• Avoid exercising outdoors when pollution levels are high. When the air is bad, walk indoors in a shopping mall or gym or use an exercise machine. Limit the amount of time your child spends playing outdoors if the air quality is unhealthy.

Exercising with Lung Disease

People living with lung disease can and should get regular exercise for all the same reasons as everyone else. Your lungs and heart stay stronger, you are better able to perform the tasks of daily living and you feel better in mind and body. But if you already are dealing shortness of breath, it can be intimidating to think about increasing your physical activity. It is important to work with your healthcare team to make a fitness plan that works for you.

To learn more about staying active with lung disease, check out the links below:

• Pulmonary Rehabilitation
• Physical Activity and COPD
• Physical Activity and Lung Cancer
• Physical Activity and Pulmonary Fibrosis

How does exercise affect the cardiovascular and respiratory system?

How does exercise affect the response of the respiratory system?

How does exercise affect the cardiovascular system?