Exercise for a Healthy Heart
by
Louise Roach
Do you exercise every day? If you want to live a long, healthy
life, maybe you should.
A recent study by Timothy Wessel, a physician at the University
of Florida, indicates one of the strongest risk factors for
developing heart disease is inactivity – even more so than
being overweight.
During the four-year
study of 906 women, Dr. Wessel documented those who were
moderately active were less likely to develop heart disease
than sedentary women, no matter how much they weighed. The
study concluded: “These results suggest that fitness may be
more
important than overweight or obesity for cardiovascular risk in
women.”
In January, the updated U.S. Dietary Guidelines strongly urged
that everyone should take part in “at least 30 minutes of
moderate-intensity physical activity” on most days, above
whatever activities they do at home or work. To loose weight or
to avoid gaining weight as we age, 60 minutes of daily moderate
to vigorous exercise is recommended. And those who have already
lost weight and are attempting to keep weight off need 60 to 90
minutes of daily exercise.
A study of 9,611 adults by the University of Michigan Health
System, found that people in their 50s and 60s who participated
in daily exercise were 35 percent less likely to die within the
next eight years than their inactive couch potato counter
parts.
Convinced that it’s time to add exercise to your day?
The Basics -- Make Exercise a Life Priority:
- If you’re not use to exercising, check with your doctor
before beginning any strenuous fitness routine.
- Start slow. If 30 minutes of exercise is too much, start with
15 minutes and add a few minutes each day.
- If you don’t have time for 60 minutes of exercise, break it
up into two 30-minute sessions throughout the day.
- Schedule a specific time to exercise everyday – then keep to
your schedule!
- Take part in more intense activities that can improve your
heart health, such as: running, dancing, swimming, cycling, and
climbing stairs.
- Find exercise that you enjoy. You will be more likely to
continue and improve your daily performance if you look forward
to a favorite activity.
- Wear proper clothing and footwear. This has two functions.
Clothing and shoes that are suited to your activity will
enhance performance and offer the right kind of support for
your body and feet. They will also place you in a better frame
of mind for exercise. When you wear your favorite running
outfit and slide into your special running shoes, your mind
says “it’s time to get out the door and put my feet in
motion!”
- Add everyday activities to increase your overall fitness
level, such as gardening, housework, walking to the store, take
the stairs instead of the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an activity, use ice
therapy immediately to reduce swelling and numb pain. Always
have a cold pack in your freezer, ready and waiting. Most aches
and pains attributed to exercise respond well to icing and will
melt away within 24 hours after applying ice for several
20-minute sessions. Using cold therapy reduces down time,
getting you back on schedule fast. (If the pain does not lessen
within 48 hours after using ice therapy, is intense or becomes
worse, see your doctor.)
Exercise every day…take care of your heart…live long!
Disclaimer: This information is not intended as a substitute
for professional medical treatment or consultation. Always
consult with your physician in the event of a serious
injury
About the Author
About the Author: Louise Roach: health and fitness
editor,
marketing specialist, product development consultant. Helps
others find pain relief through the use of SnowPack Cold
Therapy products. Learn more about the benefits of cold therapy
at http://www.snowpackusa.com
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