Exercise for a Healthier Heart
You may wonder how you can improve the health of your heart. If you're
thinking about exercise, you're on the right track. You don't
need to become an athlete, but you do need a certain amount of brisk exercise.
To help make exercise a habit, choose safe, fun activities.
Be sure to check with your health care provider before starting an exercise program.
Exercising regularly offers many healthy rewards. It can help you do all
of the following:
Improve your blood cholesterol levels to help prevent further heart trouble
Lower your blood pressure to help prevent a stroke or heart attack
Control diabetes, or reduce your risk of getting this disease
Improve your heart and lung function
Reach and maintain a healthy weight
Make your muscles stronger and more limber so you can stay active
Prevent falls and fractures by slowing the loss of bone mass (osteoporosis)
Manage stress better
Ease into your routine: Set small goals. Then build on them.
Exercise on most days: Aim for a total of 150 or more minutes of moderate-intensity activity
each week. For best results, do at least 10 minutes each time. Examples
of moderate-intensity activity is walking 1 mile in 15 minutes or 30 to
45 minutes of yard work.
Step up your daily activity level: Along with your exercise program, try being more active throughout the
day. Walk instead of drive. Do more household tasks or yard work.
Choose one or more activities you enjoy: Walking is one of the easiest things you can do. You can also try swimming,
riding a bike, or taking an exercise class.
Stop Exercising and Call Your Doctor If You:
Have chest pain or feel dizzy or lightheaded
Feel burning, tightness, pressure, or heaviness in your chest, neck, shoulders,
back, or arms
Have unusual shortness of breath
Have increased joint or muscle pain