We all know that getting off the couch does wonders for your heart, but could there be a hidden danger when you lace up your running shoes after a long hiatus? Here’s the scoop on one common exercise mistake that might secretly increase your risk of a heart attack—and what you can do to stay safely on track.
Moderate Exercise: The Golden Rule for a Healthy Heart
Science has been clear for years: physical activity is a powerful shield against cardiovascular disease. Reputable recommendations confirm it. The French Federation of Cardiology even points out that just 30 to 45 minutes of moderate physical exercise per day (think brisk walking) can cut your risk of cardiovascular accident by 30% on average. Suddenly that stroll around the block sounds like a bargain, doesn’t it?
Too Much, Too Soon: The Real Exercise Mistake
But before you sprint out the door, take heed: going too hard, especially after a long break, can be risky business. Intense exercise without caution—particularly following inactivity—can trigger a heart attack or even cardiac arrest. In fact, research shows that vigorous exercise is one of the strongest triggers for heart attacks.
Now, don’t panic! These incidents are very rare. Most of them happen to people who are usually sedentary and then suddenly engage in intense activity (you know, like deciding to run a marathon after a Netflix marathon). Following a few simple rules and practicing exercise appropriate for your fitness level can limit the risk.
Who Is Really at Risk? The Facts (No Hype, Just Science)
Sure, big media coverage about athletic cardiac events—think the case of Danish footballer Christian Eriksen at Euro 2020—grabs our attention. But in reality, most of these incidents occur among recreational athletes, simply because there are so many more of them. Of all sudden cardiac deaths related to sports, only 6% occur during competition; a whopping 94% happen during leisure-time activities.
The sports most involved? According to the European Society of Cardiology, the majority are endurance and high-intensity sports. Around 70% of cases happen to runners, swimmers, cyclists, hikers, footballers, and tennis players.
Let’s put things in perspective: In France, about 1,000 sudden deaths occur yearly during a sporting activity. Yet each year, there are between 30,000 and 50,000 sudden deaths in total, translating to an incidence of 1 per 1,000 in developed countries. Just 5% of these are linked to exercise. So yes, the risk exists, but it’s small—provided you take it seriously.
Why Do These Events Happen? Red Flags and Prevention
- Age and pre-existing risk factors matter: hypertension, diabetes, smoking, high bad cholesterol, excess weight or obesity raise the stakes.
- Younger athletes who suffer from these accidents usually have an undiagnosed abnormality—often genetic—from birth (or occasionally from heart muscle inflammation).
- For those over 35, 80% of exercise-induced cardiovascular events result from atherosclerotic plaque rupture, forming a blood clot that blocks a coronary artery. These plaques are made of blood cells and « bad » LDL cholesterol, piling up and hardening artery walls over the years.
There’s a catch: coronary artery disease can be symptom-free. In fact, nearly one-third of those who suffered a cardiac event related to sport had experienced prior pain but didn’t see a doctor. Training can partly compensate by widening arteries and improving their flexibility, so even with damage, symptoms might not show up until too late.
Symptoms to watch out for include:
- Severe, persistent chest pain pressing to the jaw or left arm that does not subside with regular painkillers
- Shortness of breath, dizziness, fainting, palpitations, or unusual digestive symptoms (even without any digestive history)
If you (or your workout buddy) feel any of these, don’t brush them aside. Consultation with a doctor might prevent a serious event.
How to Protect Yourself: Screening and Smart Habits
Some practical steps can help keep risk in check:
- The SCORE scale (Systematic Coronary Risk Evaluation) helps predict the 10-year risk of fatal cardiovascular events, factoring in sex, age, smoking status, blood pressure, and total cholesterol.
- Stress (exercise) ECG is typically recommended for those showing symptoms or with risk factors (hypertension, high cholesterol, diabetes, active smoking, or a family history of early heart attack).
- Special care is advised for middle-aged men doing recreational sports—a group with higher risk.
For those under 35 or 40, expert opinions diverge: some advocate systematic ECG screening, others stress primary prevention (healthy eating, avoiding tobacco, treating high blood pressure, etc.) as more vital to avoiding early coronary disease.
One point is clear: regular physical activity remains the most effective way to prevent cardiovascular disease. Active people have a lower risk than others. But misunderstanding the potential dangers of poorly adapted sport—and ignoring warning symptoms—can lead to poor choices and sometimes dire consequences. Even if not fatal, the psychological and social impact is significant. So let’s play it safe.
The take-home? Get moving, but respect your limits, recognize the symptoms that matter, and don’t skip that checkup if you’re in a risk group. Sometimes the bravest thing you can do for your heart is to pause—and call your doctor!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
