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Just Move!
Be active!
It’s smart for your heart.
To name a few benefits, regular physical activity—
improves blood circulation throughout your body (lungs, heart and other organs and muscles work together more effectively).
improves your body’s ability to use oxygen and provide the energy needed for an active lifestyle.
may help you handle stress.
bolsters enthusiasm and optimism.
can help you release tension, relax and sleep.
can help you control your weight along with a proper diet.
A U.S. Surgeon General’s Report on Physical Activity and Health says that physical activity helps prevent and treat heart disease, diabetes, obesity and osteoporosis. On the other hand, physical inactivity is a major risk factor for heart disease. But being active can help reduce other major controllable risk factors such as high blood pressure and high cholesterol levels. Active people are also more likely to quit smoking than those who are inactive. Exercise is just one factor in a total cardiovascular health program.
What kinds of activities?
If you have been inactive or have medical problems, check with your doctor first if
you are middle-aged or older and
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
is fun,
involves repetitive motion that uses your arms and legs, and
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. The American Heart Association suggests 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 moderate-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.
Before you start...
Choose a variety of activities that you enjoy. Consider—
your health and physical capabilities.
your interests. (Are you sociable, or more of a loner?)
proficiency and adaptability. (Build up gradually so you are not sore or discouraged.)
equipment and facilities needed (court, gym, track, showers).
seasonal adaptability (varying activities according to the weather).
scheduling (30-minute sessions, 3-4 times per week).
activities that promote endurance, strength and flexibility.
Your exercise program should be FUN and not exhausting. At the very least, it should be “rewarding,” so you’ll want to continue. You’ll be most satisfied if you follow your program faithfully.
For your health and comfort, buy appropriate, properly fitted footwear. Even the most enthusiastic, active person is likely to be discouraged by aching feet and strained muscles. Comfortable, loose-fitting clothing is also appropriate. Consider the temperature and humidity — avoid extremes.
Getting started...
If you have been inactive, don’t go “all-out.” Begin easily. After getting used to a certain level of activity, increase the intensity or duration (or both) of your exercise. Check with your doctor if you feel discomfort in your chest or surrounding areas. Don’t wait for severe pain before getting a heart checkup.
Ideally, an exercise program should begin with a “warm-up” period to increase respiration, circulation and body temperature. Warming up will help reduce the risk of injury during the more vigorous activities that follow. The warm-up should last 3-5 minutes, or perhaps longer. If you’ve had a recent illness or feel tired, don’t work as hard or as long.
After a warm-up, begin the “conditioning period” — the phase of activity that increases cardiovascular fitness. Exercise at a moderate — not exhaustive — intensity. Don’t push yourself to the point where you’re about to collapse. If you exercise regularly, you’ll be able to increase the intensity and length of activity gradually without becoming totally spent. Increase the conditioning period until you’re exercising 30-60 minutes. Enjoy being active.
During the conditioning period, you’ll breathe faster and more deeply. Your heart will beat faster, too, signaling that you’re challenging your system. But don’t exercise to the point of being totally out of breath. You should be able to easily carry on a conversation during the conditioning period. Also, you should recover within a few minutes after exercising and not feel totally tired for the rest of the day.
After exercising, “cool down” for a few minutes. Don’t stand still or lie down right after exercising. Walk around for a few minutes; let your body readjust gradually to the decreased physical demands. Take time to stretch any muscles that feel tight or tense.
Now that you've started...
Don’t stop! An active lifestyle is not something to do for a few days, weeks or months, and then forget. Make physical activity a lifetime commitment. If you stop exercising, the beneficial effects are rapidly lost. Maintaining good cardiovascular fitness is an ongoing process.
Will exercise add years to your life? Maybe. That’s a question no one can answer yet. But you can expect it to improve the quality of your life.
As with almost any regular activity, there may be times when you’re not motivated to continue. That’s natural. But choose activities that are rewarding and FUN for you — and stick with it. Join with family members or friends who share an interest in being active.
Your goal should be personal fitness. You have an individual system with unique needs and capacities. Develop it to your potential. Don’t compare yourself to a friend or neighbor.
Be active!
It’s smart for your heart.
To name a few benefits, regular physical activity—
improves blood circulation throughout your body (lungs, heart and other organs and muscles work together more effectively).
improves your body’s ability to use oxygen and provide the energy needed for an active lifestyle.
may help you handle stress.
bolsters enthusiasm and optimism.
can help you release tension, relax and sleep.
can help you control your weight along with a proper diet.
A U.S. Surgeon General’s Report on Physical Activity and Health says that physical activity helps prevent and treat heart disease, diabetes, obesity and osteoporosis. On the other hand, physical inactivity is a major risk factor for heart disease. But being active can help reduce other major controllable risk factors such as high blood pressure and high cholesterol levels. Active people are also more likely to quit smoking than those who are inactive. Exercise is just one factor in a total cardiovascular health program.
What kinds of activities?
If you have been inactive or have medical problems, check with your doctor first if
you are middle-aged or older and
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
is fun,
involves repetitive motion that uses your arms and legs, and
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. The American Heart Association suggests 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 moderate-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.
Before you start...
Choose a variety of activities that you enjoy. Consider—
your health and physical capabilities.
your interests. (Are you sociable, or more of a loner?)
proficiency and adaptability. (Build up gradually so you are not sore or discouraged.)
equipment and facilities needed (court, gym, track, showers).
seasonal adaptability (varying activities according to the weather).
scheduling (30-minute sessions, 3-4 times per week).
activities that promote endurance, strength and flexibility.
Your exercise program should be FUN and not exhausting. At the very least, it should be “rewarding,” so you’ll want to continue. You’ll be most satisfied if you follow your program faithfully.
For your health and comfort, buy appropriate, properly fitted footwear. Even the most enthusiastic, active person is likely to be discouraged by aching feet and strained muscles. Comfortable, loose-fitting clothing is also appropriate. Consider the temperature and humidity — avoid extremes.
Getting started...
If you have been inactive, don’t go “all-out.” Begin easily. After getting used to a certain level of activity, increase the intensity or duration (or both) of your exercise. Check with your doctor if you feel discomfort in your chest or surrounding areas. Don’t wait for severe pain before getting a heart checkup.
Ideally, an exercise program should begin with a “warm-up” period to increase respiration, circulation and body temperature. Warming up will help reduce the risk of injury during the more vigorous activities that follow. The warm-up should last 3-5 minutes, or perhaps longer. If you’ve had a recent illness or feel tired, don’t work as hard or as long.
After a warm-up, begin the “conditioning period” — the phase of activity that increases cardiovascular fitness. Exercise at a moderate — not exhaustive — intensity. Don’t push yourself to the point where you’re about to collapse. If you exercise regularly, you’ll be able to increase the intensity and length of activity gradually without becoming totally spent. Increase the conditioning period until you’re exercising 30-60 minutes. Enjoy being active.
During the conditioning period, you’ll breathe faster and more deeply. Your heart will beat faster, too, signaling that you’re challenging your system. But don’t exercise to the point of being totally out of breath. You should be able to easily carry on a conversation during the conditioning period. Also, you should recover within a few minutes after exercising and not feel totally tired for the rest of the day.
After exercising, “cool down” for a few minutes. Don’t stand still or lie down right after exercising. Walk around for a few minutes; let your body readjust gradually to the decreased physical demands. Take time to stretch any muscles that feel tight or tense.
Now that you've started...
Don’t stop! An active lifestyle is not something to do for a few days, weeks or months, and then forget. Make physical activity a lifetime commitment. If you stop exercising, the beneficial effects are rapidly lost. Maintaining good cardiovascular fitness is an ongoing process.
Will exercise add years to your life? Maybe. That’s a question no one can answer yet. But you can expect it to improve the quality of your life.
As with almost any regular activity, there may be times when you’re not motivated to continue. That’s natural. But choose activities that are rewarding and FUN for you — and stick with it. Join with family members or friends who share an interest in being active.
Your goal should be personal fitness. You have an individual system with unique needs and capacities. Develop it to your potential. Don’t compare yourself to a friend or neighbor.
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