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Why
Should I Be Physically Active?
If your doctor has advised you to begin an activity program, you should follow that advice. People who don't get enough physical activity are much more likely to develop heart disease and high blood pressure. Vigorous physical activity can lower your risk of: >>
Heart disease and heart attack If you haven't
been active and want to start exercising, first check with your doctor
for a program that's right for you. Once you start, you'll find that exercise
isn't just good for your health - it's also fun! What can physical activity do for me? Physical activity should be enjoyable and can: >> Improve blood circulation throughout your body (lungs, heart and other organs and muscles work together more effectively). >> Improve your body's ability to use oxygen and provide the energy needed for an active lifestyle. >> Give you more energy and strength >> Help control your weight and blood pressure >> Help you handle stress >> Help you sleep better >> Help you look good What to do before you start. If you have been inactive or have medical problems, check with your doctor first if: 1. You are middle-aged or older and 2. You plan a relatively vigorous exercise program. Your doctor can help you find a program suited to your needs and physical condition. You may be given an exercise tolerance test to determine your present capabilities and identify any potential hazards. Chances are, if you're in good health, your doctor will recommend a program of regular physical activity that 1. Is fun, 2. Involves repetitive motion that uses your arms and legs, and 3. Builds endurance. Activities that significantly increase the blood flow to the working muscles for an extended time promote "cardiovascular fitness," or endurance. When your cardiovascular system is fit, you can exercise vigorously for long periods without undue fatigue. You're able to respond to sudden physical or emotional demands more readily and with less strain. I suggest activities such as walking, hiking, jogging, bicycling, swimming, roller-skating, jumping rope and other active sports or games. Try to do 30-60 minutes of vigorous physical activity at least 3-4 times per week. Activities such as weight lifting build muscle strength. But total fitness is achieved by doing a variety of activities that increase your stamina and muscle strength, and also promote greater flexibility. Evidence also suggests that even low-intensity activities, when performed daily, can have some long-term health benefits. They can help lower your risk of cardiovascular disease. Such activities include pleasure walking, gardening, yard work, dancing and prescribed home exercise. It can help just to take the stairs more often or to park your car further away. If you don't participate in any vigorous activities, try to do at least 30 minutes of these moderate-intensity activities every day. If you don't have a block of 30 minutes, try to do 15 minutes twice or 10 minutes three times each day. Gradually substitute more vigorous activities for a total of 30 minutes at least 3-4 days per week. What kind of activities should I do? To help your heart, activities should be constant and last long enough to increase the blood flow to the muscles. Start slowly and build up, as your heart gets stronger. First, discuss exercise with your doctor or nurse. Then try: >>
Walking or hiking In addition to exercise, studies show that easy-to-do daily activities may benefit your heart. Also, making small changes in your lifestyle can make a big overall difference in your health. Here are some examples: >>
Take a walk in the neighborhood.
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