What Kind of Activity Promotes Heart Health?
Why Bother?
To reap benefits from physical activity, you don't need to train for a marathon. You need to engage in only about 30 minutes of moderate-level activity on most - and preferably all - days. A moderate-level activity is one that's about as demanding as brisk walking.
Other examples of everyday activities that can improve heart health are bicycling, housecleaning, raking leaves, and gardening. You can engage in any of these activities for 30 minutes at one time, or you can do them in shorter periods of at least 10 minutes each, as long as you total approximately 30 minutes per day. You also can do some of the 30 minutes in one activity and some in another.
If you are already engaging in this recommended level of physical activity, you will receive extra health and fitness benefits from doing these activities for a longer period each day, or by becoming involved in more vigorous activity.
Your Doctor Can Help
Some people should get medical advice before starting a program of physical activity Consult your doctor before you begin or increase physical activity if you:
- Have heart trouble or have had a heart attack.
- Are taking medicine for high blood pressure or a heart condition.
- Are over 50 years old and are not used to moderately energetic activity.
- Have someone in your family who developed heart disease at an early age.
The Keys To Success
Go slow. If you have not been physically active until now, gradually build up to the recommended 30 minutes per day of moderate-level activity. For example, if you are inactive now and want to begin walking regularly, you might begin slowly with a 10-15 minute walk three times a week. As you become more fit, you can increase the sessions to every day. If you wish, you also can gradually lengthen each walking session or increase your pace.
Begin each workout slowly. Allow a 5-minute period of stretching and slow movement to give your body a chance to "warm up." At the end of your workout, take another 5 minutes to "cool down" with a slower pace.
Listen to your body. A certain amount of stiffness is normal at first. But if you hurt a joint or pull a muscle or tendon, stop the activity for several days to avoid more serious injury. Most minor muscle and joint problems can be relieved by rest and over-the-counter painkillers.
Pay attention to warning signals. While regular exercise strengthens your heart muscle, there are warning signs you should be aware of. Warning signals include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your upper body or chest while - or just after - engaging in an activity. If you notice any of the following signs, stop the activity and call your doctor immediately.
Check the weather report. On hot, humid days, do outdoor activities during the cooler and less humid parts of the day. Wear light, loose-fitting clothing and drink lots of water before, during, and after the activity. On cold days, wear one layer less of clothing than you would wear if you were outside but not physically active. Also wear gloves and a hat.
Keep at it. Unless you have to stop your regular physical activity for a health reason, stay with it. Set small, short-term goals for yourself. If you find yourself becoming bored, try doing the activity with a friend or family member. Or switch to another activity. The health rewards of regular physical activity are well worth the effort.
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