Each year, More than 6.5 million people die prematurely from heart disease, and millions more face loss. Lose the opportunity to spend time with loved ones, even though heart disease can be prevented. If we exercise for 30 minutes a day, unfortunately, up to 1 in 3 people miss out on this opportunity simply because they don't get enough exercise.

If cities can increase access to hypertension treatment from 20%A50% It will be able to prevent up to 130 million premature deaths.

On the occasion of World Heart Day (World Heart Day) Under the theme‘Don't Miss A Beat’ Let's work together to take care of your heart health, so that every heartbeat is meaningful, and live a long life with your loved ones.

How much exercise will help prevent heart disease?

American Heart Association (American Heart Association) Recommended exercise guidelines to prevent heart disease. As follows:

1. Aerobic exercise– Aerobic exercise of at least moderate intensity.150 Minutes per weekor high intensity at least 75 minutes per week, spread out throughout the week.
2. Less sitting, more movement- Try to increase your physical activity in your daily life as much as possible. Even a small amount of movement is better than no action. Regular physical activity can reduce the risk of health problems.
3. Monitor heart rate- Heart rate is an important indicator of adequate exercise intensity. If you exercise moderately to high, you will have shorter breathing. Therefore, you should gradually increase the intensity and duration of exercise to increase the health benefits.
4. Strengthens muscle massWith resistance exercise, at least 2 days a week.

In addition to the physical benefits, exercise can also help relieve stress, enhance mood clarity and vitality. It also helps with sleep and reduces the risk of depression.

The world is warming. Affect physical activity behavior.

Currently, the world is entering a boiling state (Global Boiling) Higher temperatures make people move less Spend time on sedentary behavior (Sedentary Time) more. It was found that when the temperature increases by only 1 degree Celsius, the rate of sedentary behavior increases by 2% In addition, exercising in hot weather also has the risk of dehydration, which results in harder heart work, so when exercising outdoors, you should follow the following tips:

1. Time is of the essence.Avoid exercising between noon and 3 p.m., as this is the hottest period.
2. Drink enough water.Drink water before, during, and after exercise, even if you don't feel thirsty.
3. Appropriate clothingWear loose clothing. Light-colored fabrics to help dissipate heat well. Protect your skin from the sun with sunglasses, hats, and sunscreen.
4. Listen to your own bodyTake a break in the shade and drink water before you feel thirsty. Don't force yourself when you're in hot weather, and don't force yourself when you're more tired than usual.
5. People with underlying diseases should consult with their doctor first.Especially heart disease, diabetes, or people who take certain medications, which can make the body more sensitive to heat.
6. Invite friends to exercise together.To help take care of each other. In case of an emergency.

For those who can't stand the heat Don't give up on your intention to exercise. Try to find an activity that you can do indoors or at home, and adjust your workout time to early morning or cooler evening instead.

HeartIt is an important organ that works non-stop throughout our lives. Let's take care of a healthy heart byMoving your body and exercising regularly is one of the easy ways to effectively prevent heart disease, so that the heart that is beating today continues to beat healthy. It can take us to live without missing every important moment.

Reference List

1. World Heart Federation. World Heart Day 2025 Factsheet – Page 20 of Playbook [Internet]. 2025 [cited 2025 Aug 6]. Available from: https://world-heart-federation.org/wp-content/uploads/World-Heart-Day-2025-factsheet-page-20-of-playbook.pdf
2. American Heart Association. AHA Recommendations for Physical Activity [Internet]. 2024 Oct 8 [cited 2025 Aug 6]. Available from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
3. American Heart Association. How to Stay Active in Warm Weather [Internet]. 2024 Jan 12 [cited 2025 Aug 6]. Available from: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-warm-weather
4. Cheong SM, Gaynanova I. Sensing the impact of extreme heat on physical activity and sleep. Digital Health. 2024 Mar;10:20552076241241509.