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Physical Activity
Regular physical activity is protective to the heart and is one of the most important ways to maintain healthy cholesterol and triglyceride levels and general heart health. Most studies show that active people have half the risk of a heart attack compared to sedentary people.
While every person enjoys different activities and has their own limitations and goals when it comes to physical activity, 30 to 60 minutes of physical activity each day is recommended. Staying physically active will help you lose weight (in overweight individuals), achieve healthier cholesterol and triglyceride levels, help in raising your HDL-C, reduces blood pressure, decrease the risk of diabetes mellitus and lower your risk of developing heart disease.
When it comes to exercise, it's important for you to talk to your doctor about activities that are safe for you. Your doctor will be able to help you develop a routine that provides maximum benefit to your heart, no matter what your fitness level.
Regular physical activity lowers the risk of both heart disease and stroke by:
- Improving blood cholesterol levels
- Lowering blood triglycerides
- Helping normalize blood sugar levels (acts much like insulin)
- Helping maintain a healthy weight
- Improving circulation and strengthening the heart muscle
- Decreasing the likelihood of blood clotting
- Helping to normalize blood pressure
- Helping combat excessive stress and negative emotions
Guidelines for staying active
- Start with moderate intensity activities like:
- brisk walking, 3-4 mph (5-7 kph) for most healthy adults
- cycling for pleasure, 8-10 mph (13-17 kph)
- swimming, moderate effort
- conditioning exercises, tai chi, yoga
- golf, walking and pulling or carrying clubs
- active gardening, mowing lawn, raking leaves
- active dancing and low-impact aerobics to music
- If you are in good health and used to regular activity, more vigorous activity such as jogging or active sports is also beneficial. Just be careful not to overdo it.
- In addition to the above recreational activities, be more active throughout the day. Walk up the stairs instead of taking the elevator. Walk to a store instead of driving. Pedal a stationary bike while watching TV. Work in your garden. Go dancing. Play with the children or grandchildren.
- If it is more convenient, you can break up your activity into two 15- minute sessions. Walk for 15 minutes in the morning and spend another 15 minutes mowing the lawn or riding a bike in the evening. Three 10-minute sessions during the day are also beneficial.
- Start every activity by easing into it and cooling down slowly at the end. Resist overdoing in time or intensity. If you are out of breath, you are going too hard. Slow down.
- Do a variety of activities you enjoy to keep it fun. Have an exercise partner. Set goals and keep records of your progress. Reward yourself when you reach a goal.
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