Sport: your ally against cardiovascular diseases

Cardiovascular risk is affected by several factors, some of which can be improved:

• High blood pressure (Hypertension)
• High cholesterol (Hypercholesterolaemia)
• Obesity
• Diabetes
• A sedentary lifestyle
• Stress
• An unbalanced diet
• Alcohol consumption
• Smoking

Women are under-diagnosed and need to be better informed about the risks and symptoms. Making some lifestyle changes can reduce these risks significantly, and it's never too late to start!

According to the World Health Organisation (WHO), it is recommended that we do between 2.5 hours and 5 hours of moderate physical activity per week, alongside two additional muscle-strengthening sessions. The more intense the physical activity, the less time you need to spend on it.

From the age of 65 onwards, it is recommended that three sessions of balance exercises should be added per week to prevent falls and to be able to maintain your independence.

Several studies confirm the spectacular effects of sport on cardiovascular health:

• 30 minutes of exercise per day reduce the risk of a cardiovascular event (such as a heart attack or stroke) by 50%. ¹
• On average, active people live 5 to 10 years longer than those with a sedentary lifestyle. ²
• Healthy life expectancy is extended: inactive people are more likely to lose their independence than those who do sport. ³

Nordic walking, for example, is an accessible, holistic, gentle activity, which is ideal for prevention. And if you’re too busy during the day, walking for 20 to 30 minutes regularly in the evening is already a great solution.

Finally, even if you do sport in the evenings or at weekends, a sedentary profession is still a risk factor. It’s best to regularly get up, walk, stretch and move throughout the day. Taking the stairs instead of the lift is a great first step towards more physical activity and can easily become a healthy habit.

Although it is very beneficial, sport is not without risk, especially if it’s done excessively or is not supervised properly.

• A sudden resumption of physical activity after the age of 40, without first seeking medical advice, can be dangerous.
• In Luxembourg, a study identified 43 cases of sudden death linked to sport over a five-year period. ⁴
• The highest-risk sports are cycling, football and running.
• An intensive endurance regime (over 6 hours a week) can cause cardiac arrhythmia (heart rhythm disorders).

Here are a few simple tips to enjoy the benefits of sport without danger:

• Have a medical check-up before starting any new activity, especially after the age of 40.
• Choose an activity that is appropriate to your ability, and progress gradually.
• Never miss out the warm-up and provide for rest periods.
• Stay hydrated and eat properly.
• Use the right equipment (shoes, clothing and protective equipment where necessary).
• Listen to your body to avoid pushing yourself too hard and prevent injuries or discomfort.

Doing a physical activity regularly is one of the main ways to prevent cardiovascular problems. If done properly, it can help you to live longer, improve your quality of life and protect your heart. But, as with any effective treatment, you need to know your limits and use it wisely.

Nonetheless, even if we do everything we can to prevent cardiovascular problems, it can still occasionally be necessary to have medical treatment or to be admitted to the hospital. In these cases, good quality complementary health insurance such as EASY HEALTH by DKV Luxembourg can make all the difference: For example, it allows you to enjoy optimal comfort during a hospital stay, such as having a private room.

This package also includes the exclusive BEST CARE⁺ service, which guarantees medical treatment quickly in the event of a serious illness, as well as an appointment with a specialist within 5 working days. And, if an intervention is necessary, the appointment will be organised for you.

Please note: by taking out this policy at a young age, you will benefit from a preferential rate. Thanks to the increasing-age provision, this rate will remain stable throughout your life.