EXERCISE MAKES YOUR HEART STRONGER

Lack of exercise increases the risk of heart disease. Lack of exercise is also related to other diseases such as obesity, diabetes, and high blood pressure. Even limited amounts of physical activity can be good for your heart if done regularly and over the long term.

Exercise helps your heart by:

strengthening the heart muscle
making the heart more efficient
improving the flow of blood to the heart muscle and
improving the heart's ability to handle stress

Exercise should include aerobic activities, resistive exercises, and other active recreational-leisure sports. Shoes and clothing should be worn that are appropriate for extremes of heat, cold, and humidity. The best kind of exercise for your heart is regular aerobic exercise. Aerobic exercise, such as swimming, bicycling, jogging, or walking, helps build up endurance. Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes. The frequency, duration, and intensity of the activity should be personalized, as should the kind of activity and progression.

Resistive exercises should be done 2 to 3 times a week. Free weights or standard equipment can be used. Resistive exercise is very important, especially for aging adults, because it develops muscle tone and strengthens muscles.

Compliance influences the long-term effect of any physical activity program. Even if exercise is not vigorous, if it is regular, it can help the heart. A lifestyle that includes activities like walking, gardening, housework, dancing, and home exercise are all beneficial for yielding long-term health benefits. A lifestyle that includes physical activity from childhood throughout the adult years fosters good health and longevity.

Before beginning any exercise program, see a healthcare provider if:

you have a heart condition
you have chest, neck, or shoulder pain during or just after exercise
you have recently developed chest pains
you have dizzy or weak spells or sometimes black out
you get out of breath easily
you take medicines for heart or blood pressure problems or have a health condition, such as diabetes, which might be affected by exercise
you have not exercised for a long time and plan to start again

Begin a new exercise program gradually. Do not overdo it! Learn how to exercise safely and correctly. If possible, seek help from a certified exercise instructor who can develop a custom program to meet your health and fitness goals. If you develop chest pain, breathlessness, or other unusual symptoms during exercise, stop and rest. If these problems are new, see your healthcare provider.

For more information, contact your local chapter of the American Heart Association, call the national office at (800) 242-8721, or visit their website at www.americanheart.org.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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