Exercise
If regular physical activity is not currently a part of your lifestyle, you are at a higher risk for cardiovascular disease. The good news is that you can lower your risk by becoming more physically active. People who are physically active are much less likely to develop health problems such as heart disease, high blood pressure, high cholesterol, obesity, diabetes and stroke.
Benefits of Regular Physical Activity
While the following list doesn't indicate every benefit of regular exercise, it may be enough to make you change your mind about beginning a regular exercise program. Regular physical exercise:
- Strengthens your heart, lungs, bones and muscles
- Increases your energy level
- Controls your weight, blood pressure, diabetes and cholesterol
- Manages stress
- Helps you sleep better
- Helps you feel better about yourself
Activity Guidelines
Being physically active is for everyone. You do not have to be an athlete to receive the cardiovascular benefits of exercise. You will receive the most benefit for your heart by performing aerobic exercises such as walking, jogging, cycling or swimming. Start out slowly and progress to 30 to 60 minutes of activity at least 3 to 5 days a week.
If you are unable to perform regular aerobic activity, you can still lower your risk of heart disease and stroke by increasing your daily lifestyle activities. Moderate activity such as walking during breaks at work, taking the stairs instead of the elevators, gardening and dancing can still benefit you when performed on most or all days of the week.
How to Get Started
If you are not currently physically active, you should check with your health care provider before you start exercising to find a program that is right for you. Medically supervised exercise programs, such as a cardiac rehabilitation program, are recommended for patients who are moderate to high risk of developing problems during exercise.
Helpful Tips
- Choose activities that you enjoy
- Wear comfortable shoes and clothes
- Drink plenty of water before, during and after exercise
- Exercise with a spouse or a friend
- Exercise at the same time every day so it will become part of your regular schedule
- Start slowly - don't overdo it
Other Important Information
- Don't compare yourself to others. Focus on your personal goals and fitness.
- Don't push yourself too hard. You should be able to talk during exercise.
- If you don't feel fully recovered within 10 minutes after you stop exercising, you are working too hard.
- If you have chest pain, severe shortness of breath, dizziness, nausea or other serious signs and symptoms during exercise, stop immediately and seek medical help.
