“In women, cardiovascular disease is the leading cause of mortality and 10 times more than breast cancer”

What differences do cardiologists find between men and women in terms of cardiovascular health?

This recent study should motivate women to exercise because, in addition to demonstrating that it reduces the risk of cardiovascular mortality more markedly, the benefits are similar for less time spent exercising. For example, if we talk about aerobic exercise, 140 minutes in a woman is similar to having the same cardiovascular benefits of 300 minutes in a man. In terms of strength, one work session for women is equivalent to three for men. However, we have higher levels of sedentary lifestyle and obesity. Moving is good for both women and men, but due to their aerobic capacity and physical condition they can get the most out of it. same benefit in less time.

Why do women, having more musculoskeletal and osteoporosis problems in old age and also when the level of estrogen decreases in menopause, do not train strength, there being so much scientific evidence of how good it would be for them?

Indeed, it is a cultural issue. Women have always focused on other types of sports, more towards flexibility and balance, which are also important factors, but the gym and weights have been associated more with male anatomy and physiology, although fortunately it is changing. They don’t have to take the same kilos as they do, nor the same machine. The thresholds and strength objectives are usually set the same and it is more difficult for them, so they abandon it.

There is a somewhat dangerous message in reading these studies: if with half the time I achieve the same benefit as a man or if after 3,000 steps there is already benefit, then I invest the minimum effort and stop doing 10,000…

I love that you tell me this. I am also quite cautious when it comes to providing information on the results obtained because the data from the studies must encourage us to move our hearts, not to draw the line of doing as little as possible. The more exercise we do the better, as long as our heart is healthy and is adapted to our functional capacity. Although some minimums serve to motivate us, understanding that doing something is always better than nothing, because it seems that if we don’t do much, nothing is better.

And how to motivate, for example, those people who are more sedentary or with obesity problems?

You can always start with simpler guidelines, with less load or in water, which has less impact. We must also distinguish physical activity from exercise. Understanding it as movement, from walking, to climbing stairs, hills, taking the dog… This physical activity adds benefit to the heart. The World Health Organization (WHO) recommends at least 150 minutes a week of moderate physical exercisebut physical activity adds up, because it’s like filling a little box with balls.

Is it never too late to start?

The sooner the better, but it is never too late.

Many people say they find the weight room boring or how cold it is to go into the pool to swim in the winter. Does any activity work?

Of course, the important thing is that we like it so we can maintain motivation over time. That or doing it in a group is the only way hooked us. There are a lot of options: aquafitness, CrossFit, yoga, horse riding, cycling, running, mountaineering… The important thing is that it fits our functional capacity.

Some professional colleagues have warned of the boom of popular races and how people go crazy to do a marathon, but is this a major problem among the population when there is so much sedentary lifestyle?

The basic thing is to do physical exercise, for that a healthy heart is enough, but we cannot do a marathon without training because it can be harmful to our health. Before starting to run it is advisable to do a cardiovascular checkup, a stress test… Another thing is to train on a small scale, which is enough to improve by surpassing a level.

What is so much indecency attributed to cardiovascular disease?

In the woman, Cardiovascular disease is the leading cause of mortality, 10 times more than breast cancer. Lifestyle is changing but we have that traditional role of caregivers that we do not often identify the symptoms, we do not feel vulnerable and we do not go to consult the emergency and, by arriving later, the damage is greater. In addition, there may be other causes of heart attack other than those in men. For example, a coronary dissection, which involves breaking the vessel, not simply clogging it with cholesterol. And in cancer, periodic check-ups are carried out in more exhaustive ways, but not so much for the heart. It is thought that the problems come when they get older.

Which are the risk factors?

Smoking, cholesterol, blood pressure, sugar, obesity… That’s why There is so much emphasis on lifestyle habits.

Is it worth training for an hour and spending the rest of the day sitting?

Training a little every day is basic. But in today’s time it is difficult to move the rest of the time, that is why I tell my patients that in a meeting they try not to be sitting or that they walk around the office when they talk on the phone. There’s also lift-up desks to stand. And so we compensate a little for all the time we remain sedentary.

Is it a problem that exercise has always been related to aesthetics and not health?

Yes, it is a problem. There is so much obsession with image that we forget that exercise is cardiovascular health. Exercise is health and health allows us to be beautiful, not the other way around. The goal should be health, not extreme thinness.

What role does stress play?

It is counterproductive because it is associated with risk factors. It makes us smoke more, eat more and gain more weight, do less sports, sleep is also affected… It has been seen that two hours after an event that causes stress there is increased risk of heart attack by different pathophysiological mechanisms.

Everyone also complains about intestinal problems. How important is diet in cardiovascular diseases?

Very much. Cardiologists are guided by the WHO guidelines, which are based on a Mediterranean diet moderate with at least three or five servings of fruit and vegetables a day, with olive oil, fish, little red meat and salt, without pre-cooked, ultra-processed foods or sugary drinks. Although each case must be personalized.

What guidelines do you recommend as a doctor to have a healthy heart?

Awareness. If we don’t get the message into our heads that we have to take care of ourselves, we won’t do it. Once we know that we can have a heart attack, that is when we start taking care of ourselves, but not before. Until we see a heart attack in someone close to us or our health scares us, we don’t react.. We forget when we are well to carry on those good habits of eating well, moving daily and managing stress in the most appropriate way and getting checked at the family doctor.