A simple, low-impact way to reduce stroke risk

Your body's ability to prevent a stroke could be greatly enhanced if you made one change to your daily routine. The change? Get moving.

Doing moderate aerobic physical activity five times a week, for 30 minutes each time, can reduce the risk of stroke by about 25 percent, according to the World Stroke Organization. Moderate exercise includes activities like brisk walking, doing water aerobics, or riding a bike on a flat surface.

That’s not all. For people who have already had a stroke, regular exercise can aid recovery and help lower the risk of having another one. For this group, the American Heart Association recommends at least 10 minutes of moderate physical activity four times each week if you are able, or at least 20 minutes of vigorous activity twice per week. People with mobility issues who have already had a stroke should speak with their physician or other healthcare provider (HCP) to create a personalized fitness regimen.

If you’re unable to regularly exercise, remember that any physical activity can help lower your risk of chronic disease. Gardening, chores, and taking a stroll with a loved one can go a long way toward supporting overall health.

How exercise lowers the risk of stroke

Each year, about 800,000 people in the United States have a stroke. Stroke occurs when blood flow to the brain is impaired or blocked, restricting its oxygen supply. About 9 in 10 strokes are ischemic, caused by blood clots. The rest are hemorrhagic, which occur when a blood vessel in the brain ruptures.

The risk of stroke is partly influenced by factors we can’t control, such as family history and age. For example, stroke risk creeps up as we get older, partly because our bodies become less efficient at breaking down blood clots. This is especially the case for postmenopausal women, who are at greater risk of ischemic strokes.

Fortunately, many factors that influence stroke risk are within our control, including diet, sleep habits—and level of physical activity. Getting regular exercise helps lower the risk of several risk factors for stroke, including high blood pressure, unhealthy cholesterol levels, chronic stress, obesity, and diabetes. It also reduces sedentary behavior. Having an inactive lifestyle is tied to increased inflammation and worse blood flow, both of which contribute to stroke risk.

Steps for reducing stroke risk

In addition to aerobic activity, many experts recommend strength training at least twice weekly for health benefits. Some additional ways to lower stroke risk include:

• Try a Mediterranean diet. This plant-based eating pattern has been shown in studies to reduce stroke risk.
• Prioritize quality sleep. Most healthy adults should get between 7 and 9 hours per night. If you have obstructive sleep apnea, speak to an HCP about continuous positive airway pressure (CPAP) treatment.
• Quit smoking. Cigarettes are linked to a higher risk of stroke, no matter your age, sex, or how much you smoke. Kicking the habit is essential for reducing your risk and protecting your overall health.
• Avoid or limit alcohol. If you don’t drink, don’t start. If you do drink, stick to moderation—that’s no more than one drink per day for women and two for men.

It’s also wise to know your numbers; blood pressure, cholesterol, and blood sugar all play into stroke risk. Ask an HCP about your levels and how you can take steps to manage them.