Your Heart Is Vulnerable. These 4 Things Will Help You Protect It.

The human heart is a remarkable organ. Roughly the size of your fist, it works continuously to pump more than 7,500 litres of blood each day, carrying oxygen and nutrients to every part of the body while also clearing waste, helping to regulate core body temperature, and supporting the wellbeing of organs and tissues.

Despite its importance, the heart is not invincible. Cardiovascular disease is still the world’s leading cause of death, accounting for close to one-third of all deaths.

In Africa, deaths linked to cardiovascular disease make up 38% of all noncommunicable disease-related deaths. In South Africa, cardiovascular diseases are responsible for almost one in six deaths - around 215 deaths each day.

This highlights the scale of the challenge for public health.

Heart health is shaped by everyday factors, including physical inactivity, poor diet and long-term stress.

That is where biokinetics becomes essential. Biokinetics applies the principles of movement science within preventative and rehabilitative healthcare. Biokineticists carry out detailed assessments and then create individualised, evidence-based exercise programmes. The goal is to maximise functional capacity and improve musculoskeletal strength, alongside overall physiological health.

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

How does this support your heart?

Evidence indicates that consistent exercise can reduce blood pressure, improve cholesterol, stabilise blood sugar, and help the heart operate more effectively. As a registered biokineticist and academic, my work centres on the management and rehabilitation of chronic conditions - including cardiovascular disease - using exercise.

I have published papers on nutrition knowledge, cardiac rehabilitation, and quality of life and cardiovascular risk in coronary artery bypass graft patients.

Cardiovascular disease is becoming more common largely because of inactivity, unhealthy eating and stress. Against this background, as a biokineticist, I suggest four practical actions to support your heart.

1. Prioritise purposeful exercise, not only day-to-day movement

Everyday activity - such as walking around shopping centres or choosing the stairs - does help, but planned exercise delivers stronger cardiovascular benefits. Current guidance advises at least 150 minutes of moderate-intensity aerobic activity each week. This could include brisk walking, cycling or dancing.

If time is a genuine obstacle, try dividing your structured exercise into shorter bouts. For instance, complete three 10-minute sessions per day.

Alongside this, muscle-strengthening work - such as squats and wall press-ups - should be done on two or more days per week. These activities enhance metabolic health and lower cardiovascular risk.

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

2. Stay ahead of warning signs by tracking your vital stats (biokinetics and heart health)

Many cardiovascular conditions progress without obvious symptoms. High blood pressure, elevated glucose and raised cholesterol can go unnoticed until a major event, such as a heart attack, occurs.

Research indicates that one in three adults in South Africa has high blood pressure. However, many people remain undiagnosed or are not receiving treatment.

Ideally, everyone aged over 35 - especially those with a family history of cardiovascular disease - should have yearly health screenings. The results can then inform lifestyle changes.

3. Break the sitting cycle: move, strengthen, stretch

Contemporary routines often involve hours of sitting at desks, in cars and in front of screens. Extended sedentary behaviour is independently linked to a higher risk of cardiovascular disease and all-cause mortality.

Standing desks and regular movement breaks can be useful. Even so, it is also important to focus on posture, joint mobility and muscle function. Frequent stretching, resistance training and balance work support musculoskeletal health and lower the likelihood of injury or complications associated with inactivity.

4. Reduce stress, one step at a time

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

Meditation and counselling are vital supports, but exercise is also a powerful regulator of stress. It encourages endorphin release and can improve mood, sleep and emotional resilience. Endorphins are naturally produced chemicals that reduce pain and promote feelings of happiness, pleasure and satisfaction, which in turn boosts wellbeing.

Research supports both aerobic and resistance training for easing depressive symptoms, lowering anxiety and strengthening psychological wellbeing. In my role as a biokineticist, I regularly observe how consistent exercise helps clients regain a sense of control over their bodies as well as their emotional health.

Key takeaways

Safeguarding the heart is not only about treating disease - it is also about preventing it. Do not wait for a cardiac event before you take action. Seek support to understand your risks, take responsibility for your health, and put movement-based strategies in place that improve lifespan and quality of life.

With cardiovascular disease rates increasing, the message is still straightforward: move your body, understand your risk, manage your stress, and ask for guidance 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.