There is no doubt that exercise of almost any kind helps one’s health. People that exercise and keep fit tend to have less stress, less heart disease, less chance of stroke, diabetes and many other illnesses and conditions.

However, I do have to add a caveat here to say that over-exercising can be harmful. It’s not uncommon for people who run a marathon to experience kidney problems and even kidney failure after they cross the finish line. Don’t forget, that the original incident of the marathon race involved a soldier who ran the 26 miles, delivered the message and then collapsed and died. I’ve always wondered why anyone would want to emulate that?

Most exercises can be grouped into two different categories – static or dynamic. Dynamic includes things like running, jogging, aerobics and many sports. Static includes resistance or strength exercise like weight lifting, pushups, leg lifts, squats, and similar type exercises.

Is one category of exercise any better for heart health than the other?

We know that static exercise – specifically resistance or weight lifting is best for bone health, but is the same true for heart health?

How many people do you see out walking, jogging or running? It seems like quite a few, doesn’t it? Well, while that type of dynamic exercise does help, it’s not necessarily the best when it comes to your heart.

According to a recent report:

“Lifting weights is healthier for the heart than going for a run or a walk, new research has found.”

“Scientists looking at the health records of more than 4,000 people have concluded that, while both forms of exercise reduce the risk of developing heart disease, static activities such as weight lifting or press-ups have a greater effect than an equivalent amount of dynamic exercise such as running, walking or cycling.”

“The research challenges commonly held assumption that so-called “cardiovascular” pursuits like running are of greatest benefit to the heart.”

“However, it backs up previous studies which suggest that heavy static exercise gives the circulatory system a better workout because the oxygen expenditure is more intense.”

Don’t give up the walking, jogging or running just because of this report:

“The Chief Medical Officer for England recommends that adults take part in at least 150 minutes of moderate-intensity physical activity each week, comprising a mixture of dynamic and static activity.”

“Professor Dr Maia Smith, who led the research at St George’s University, Grenada, said: ‘Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level’.”

“‘Clinicians should counsel patients to exercise regardless – both activity types were beneficial’.”

“‘However, static activity appeared more beneficial than dynamic, and patients who did both types of physical activity fared better than patients who simply increased the level of one type of activity’.”

So, don’t get rid of the treadmill just yet. Just make sure that you add some resistance type exercises to  your routine.

For us older folks, resistance exercises are easier than you think. Stand two feet away from a wall and then lean toward the wall. Then do pushup type exercises using the wall instead of the floor. The same can be done with a chair. You can also use exercise bands that are available at many stores. Loop the band under your foot and use the resistance to strengthen your arms. You can also sit, bend your knee, put the band around your foot, hold the other ends with your hands and then try to straighten your legs. There are many different types of easy exercises using these exercise bands.

Don’t let your age or frailty keep you from getting any exercise and even if you can’t participate in any dynamic exercises, it’s easy to do static exercises which are best for your heart and bones.