Among the many evidence-based tools for preventing and managing arteriosclerotic cardiovascular disease, one of the most potent yet underutilized is exercise. Extensive research shows that regular physical activity can reduce the risk of heart disease in numerous ways, yet a majority of adults remain inactive.
We are a vocal proponent of using exercise as a key preventative strategy against heart disease and promoting arterial health. We incorporate exercise guidance as part of this multi-pronged approach for reducing the development of atherosclerosis.
Improving Insulin Sensitivity
A core benefit of exercise is enhancing insulin sensitivity to counter the detrimental effects of insulin resistance – a major driver of heart disease. There are studies demonstrating how structured exercise training can increase glucose disposal and reduce circulating insulin levels. Both aerobic and resistance training have been shown to improve insulin sensitivity.
Promoting a Healthier Lipid Profile
In addition to optimizing glucose metabolism, exercise confers benefits for lipid management. There is data indicating aerobic exercise can raise HDL (“good”) cholesterol, while consistent training lowers triglycerides and LDL particle concentration. He emphasizes the importance of also measuring advanced lipoprotein tests like LDL-P and apoB.
Supporting Vascular Health
A key mechanism through which exercise protects against heart disease is by beneficially impacting the vascular endothelium – the arterial lining responsible for dilating and constricting blood flow. Exercise promotes nitric oxide bioavailability to support healthy endothelial function. It also helps buffer against endothelial stressors like oxidation and inflammation.
We suggest tracking markers like ADMA, SDMA, and arginine via specialized testing to monitor vascular health improvements from an exercise regimen. Additionally, exercise enhances collateral blood vessel growth to circumvent arterial blockages.
Kickstarting Metabolic Renewal
Recent research highlights how exercise robustly stimulates mitochondrial biogenesis – the development of new, healthy mitochondria to power our cells. We laud this capacity to “retool” our metabolic machinery as a powerful way of promoting longevity and resilience.
He recommends strategically deploying high-intensity interval training (HIIT) and resistance training to amplify these mitochondrial-renewing effects. Regenerating mitochondria helps optimize metabolism while neutralizing chronic diseases driven by mitochondrial dysfunction.
Inducing a Protective Phenotype
Looking at the broader effects of exercise, consistent training can quite literally alter our phenotype – our observable traits and characteristics – in ways that protect against chronic disease. Exercise favorably modulates gene expression, induces epigenetic modifications, remodels the gut microbiome, and promotes the release of myokines with systemic benefits.
This “re-wilding” of our physiology through exercise helps recapture depleted metabolic flexibility and stress-tolerance. Regular physical activity is one of the most potent “protein perturbation” signals we can harness to induce positive hormesis.
Whether through improving insulin sensitivity, lipid markers, vascular function, mitochondrial health, or triggering a systems-level protective phenotype, exercise stands out as a powerful preventative tool against atherosclerotic heart disease. By comprehensively optimizing our biology through consistent training, we can better resist the pathological processes underlying cardiovascular disease.
By creating precise exercise prescriptions for each individual based on goals, health status, and advanced biomarker assessments. This work underscores the immense value of making exercise a consistent priority for anyone looking to reduce their risk of heart disease in our modern sedentary world.