CVD is still the leading cause of mortality globally. Around 620 million people are living with heart and circulatory diseases or CVDs across the world. This accounted for 20.5 million deaths in 2021, according to the World Heart Federation.
Meanwhile, the World Health Organization statistics revealed that more than four out of five CVD deaths are due to heart attacks and strokes, while one-third of these deaths happen prematurely to people under 70 years old.
Data from the Philippine Statistics Authority showed that in 2022, the leading causes of death in the country were ischemic heart diseases. The other top two causes of mortality were neoplasms and cerebrovascular diseases.
The lead agency of the World Heart Day (WHD) celebration in the country, the Philippine Heart Association (PHA) underscored the importance of physical activities to abate the surge of CVD in the country through the September 28, 2023, Usapang Puso sa Puso online forum titled “Use Heart to Know Heart.”
The PHA emphasized the maximum benefits and importance of walking: “One of the best simple exercises to live healthier ang walking. Madali lang gawin araw-araw at wala namang kailangan na equipment or facilities,” said Dr. Walid Amil, PHA secretary, and WHD 2023 chair/UPP moderator.
Walking is part of one of the 5 tenets of the PHA Healthy Lifestyle code called 52100 (fifty-two one hundred): 5 servings of fruits and vegetables, not more than 2 grams of sodium, at least 1 hour of physical activity, 0 smoking, and 0 sugary beverages, are all doable practices that anyone can fulfill daily.
The PHA National and Chapters involved the public, harping on the fact that there is no better way than conducting a contest that challenges one’s creative juices, in churning out powerful campaign materials as entries, to overemphasize the advantages of prevention.
The categories of the two Chapter-wide contests involved not just the heart doctors but influential leaders/people in the community- the Local Government Units (LGUs). The Poster-making contest stimulated ingenious minds, while the heart-shaped track contest nudged people to keep moving, as they needed to walk, run, or bike a path in the shape of a heart, tracked via a fitness app.
PHA President Dr. Ronald Cuyco’s short but sweet message: “Regardless of one’s age, walking is still the best exercise”. Encapsulating the PHA’s WHD sentiment, he quipped “isa lang ang aming mensahe dito: Use Heart, Know Heart; galaw-galaw para sa puso.”
Dr. Michelle Pipo, a cardiac rehabilitation specialist, explained that exercise is structured, repetitive, and purposeful, the goal of which is to make the individual involved become fit.
“Any activity is beneficial. We need to do these at least 30 minutes every day. And it should be combined with resistance exercises, like barbells or dumbbells. We can also use our own body; planking is an example of isometric resistance exercise.”
For people who do not have the time for regular exercise, “installments” that total up to 30 minutes are better than not having any form of physical activity.
“As long as it’s within the day. What we’re advocating is that you find an exercise that fits you best based on your physical condition and circumstance” Pipo clarified.
Fitness Ambassadors Coaches Jim and Toni Saret provided 1-minute exercises for the young ones and young once to follow along to and repeat anywhere, throughout the day.
“Always listen to your body, go at your own pace, and always consult with your physician before embarking on a fitness journey,” Coach Toni reminded.
Coach Jim assured viewers that “with something as simple as tape or chalk, or a pen, you can have a simple yet really good exercise”; the one-minute routines empower anyone to put in a workout daily.
Studies have indicated that walking as a physical activity is not only an accessible means for most sedentary individuals but is also one that typically poses little risk for injury, making it a more sustainable practice as well.
Daily walking is much more beneficial than not doing any walking at all, with possible short-term gains including improved fitness, body composition, and lipid profiles, while long-term boons count in reduced coronary heart disease risk and mortality, according to PHA doctors.
“We are encouraging people to move. Even just 30 minutes is good, but you want to target even more than that. As for the 10,000 steps, it is the hope to reach that many. Clinical studies show that as low as 6,000 may reduce CV risks, but of course, if you can go higher then you will have additional reductions. Don’t limit yourself. The greater the exercise, the greater the risk reduction” PHA Director III and Advocacy Chair Dr. Louella Santos explained.
“An increased heart rate during walking and exercise improves blood flow lowers bad cholesterol levels and cuts CV risks,” Dr. Amil concluded.
