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Exercise for a Healthier Heart

Do you know of an activity that can do all these things at the same time?

• Control your blood pressure
• Cut cholesterol
• Manage your stress
• Curb your weight
• Decrease your risk of heart disease

The answer is…exercise! It’s free. You don’t need a prescription. And it can change your life and your health for the better.

Get moving, get healthy

Active people have the advantage over people who don’t move. Lack of exercise is a known risk factor for heart disease. The American Heart Association (AHA) recommends physical activity be done regularly for a total of 30 minutes or longer on most days to help:

• Increase your fitness level and capacity for exercise
• Prevent cardiovascular disease and reduce the likelihood of cardiovascular mortality
• Control blood lipid abnormalities, diabetes, and obesity
• Reduce blood pressure

Even low or moderate exercise can benefit your health. These activities include:

• Walking
• Gardening
• Housework

Starting up

Do you exercise a lot? Good for you. Are you a bit of a couch potato? Then you might want to put getting some exercise at the top of your “to-do” list.

What’s the first step? For many people, the first step is a visit to the doctor. But some experts believe that those without health problems do not need to see a doctor before starting moderate exercise.

People who definitely need to see a doctor before they begin exercising include those who:

• Have heart problems
• Have already had a heart attack
• Have a family history of early-onset heart disease
• Are older and not used to even moderate activity
• Have other serious health problems

A program for you

A simple exercise program begins with 30 minutes a day, 7 days a week. Activity can be fun. It can also be part of your daily routine. Try these activities:

• Brisk walking
• Calisthenics
• Home maintenance, house cleaning, gardening, or yard work
• Dancing
• Games like table tennis
• Golf (walking the course)
• Moderate-effort swimming, speed cycling, canoeing, or rowing

But what if you feel you’re too busy to exercise? On busy days, you can chop your 30 minutes a day into three 10-minute chunks.

Be creative! Take brief walks. Do them in the morning. And then again in the evening. Walk or bike to the store instead of driving. Stand while talking on the phone. Choose a parking space at the far end of the lot. Then walk to the mall. Plan family outings and trips that call for exercise. See the sights on foot. You can even get some moving done at work. Take the stairs instead of the elevator. Ask a coworker to do a “walking” meeting. It will be good for both of you!

If you need help, talk with your doctor. Or visit some Web sites sponsored by:

• The American Heart Association at: www.americanheart.org
• National Institutes of Health at: www.nih.gov
• The Mayo Clinic at: www.mayoclinic.com

The main thing is to get started. Do it sooner rather than later. It will help you have a healthier heart.