Cardiovascular Institute and Center for Cardiovascular Health
ExerciseBack to Diseases and Conditions If you lead a sedentary lifestyle, or if you are physically inactive, you may be increasing your risk of coronary heart disease. Physical inactivity is just one of many risk factors involved. These factors include: diabetes mellitus, hypertension, obesity, family history, cigarette smoking, high cholesterol, age, and gender. The good news is that you can significantly lower several of these risks through regular exercise. Exercise has many other benefits, too, as you will see. And, besides, it's fun!
How does exercise lower the risk of heart disease?
What are some of the other benefits of exercise?Exercise lowers the risk of colon cancer. It also builds and straightens bones, joints and muscles. Regular exercise or physical activity enhances your psychological well-being. Exercise reduces depression and anxiety, and leads to more productivity at work. When you engage in regular physical activity you cope better with stress; you relax and feel less tense; and you have more energy. Are There Any Risks to Exercise?If done properly and sensibly, exercise should be a safe and pleasant experience. The American Heart Association advises you to discontinue your exercise program until you have consulted with your physician, if you experience any of the following symptoms:
If you have a diagnosed cardiac condition, your doctor may suggest that you initially pursue a monitored exercise program. Should I consult my doctor before beginning an exercise program?According to a recent report by the Surgeon General, you must consult your physician before beginning a new vigorous physical activity program if you are a man over the age of 40 or a woman over the age of 50. If you are a younger person, you should consult your physician if you have any of the risk factors discussed at the beginning of this topic. Other reasons to consult a physician before commencing an exercise program include: recent chest pain (within the past month), a tendency to lose consciousness or fall over due to dizziness, joint or bone problems, or a tendency to become breathless easily. Which exercises should I do?There are many physical activities, sports, and exercises from which you may choose. Pick activities you enjoy and try to vary them You increase the likelihood of staying with your exercise program if you engage in activities you like to do. For vigorous, heart and lung conditioning, you may select one of the following activities:
Less vigorous activities include the following:
What does aerobic exercise mean?Aerobic or endurance training consists of dynamic exercise, which involves high-repetition movements against low resistance. Examples include the vigorous activities listed above. Aerobic exercises involve rhythmic contraction and relaxation of working muscles. This results in increased blood flow to active muscles during relaxation and increased blood flow to the heart during muscle contraction. Regular aerobic exercise will allow you to eventually exercise for a longer duration and/or at a higher work rate. Even low-intensity, less vigorous exercise can have some long-term health benefits, if performed daily. These activities will also help lower your risk of heart disease. Do I need special equipment or clothing to exercise?As you can see from the suggested lists of sports and exercises, many physical activities do not require special equipment or clothing. You should dress appropriately for the temperature and weather. Choose loose-fitting, comfortable clothes and shoes. Do not use rubberized, nonporous material. What is the best way to exercise?A safe , effective exercise program includes three periods: warm up, training, and cool down.
Finish up with some stretches! It's a good idea to drink plenty of fluids before, during, and after exercise. How long should I exercise?The Centers for Disease Control, The American Heart Association and The American College of Sports Medicine, all recommend that you exercise within your target heart rate zone for at least 30 minutes each session. Although it is most desirable to maintain your training intensity for at least 30 consecutive minutes, similar results and benefits have been found among those who exercise in three ten minute segments each day. How frequently should I exercise?Try to exercise or engage in physical activity every day. If you cannot fit daily exercise into your schedule, strive for a minimum of three days per week. Exercise at least four days every week if you are also trying to lose weight. Start out slowly and gradually build up your exercise time and frequency. Set yourself up for success! When should I exercise?Remember to exercise only when feeling well. Do not exercise vigorously soon after eating. Eating increases the blood flow requirements of the intestinal tract. Physical activity increases a competing demand for blood to the muscles. Wait a half-hour after eating, before exercising. Slow your pace in very warm weather - about 70 degrees Fahrenheit. If temperature is usually 80 degrees Fahrenheit or more during the day, exercise in the early morning or the evening. Are there any other way to increase my physical activity?Yes, you can make physical activity a regular part of your daily life.
Exercise is a fun way to reap many health benefits. Through regular exercise you can lower or eliminate many of the risks for coronary artery and other cardiovascular diseases. It's never too late to start! |