Exercising for a healthy heart
If you exercise regularly, you may lower your risk of a heart
attack and stroke. If you’re middle-aged or older and haven’t
been exercising regularly or have a chronic health problem,
work with your doctor to develop an exercise program. To
condition your heart safely:
• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors.
Increase five minutes a session, as tolerated.
• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity
physical activity.
• Include variety
Combine three types of exercise — stretching (flexibility),
endurance (aerobic) and strengthening (weight training) —
and three levels of intensity — warm-up, workout level and
cool-down — in each exercise session.
• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of
the body, such as swimming, bicycling and walking.
• Don’t overdo it
Start slowly and build up gradually, allowing time between
sessions for your body to rest and recover. And forget the saying
“No pain, no gain.” A little muscle soreness when you do
something new isn’t unusual, but soreness doesn’t equal pain.
If it hurts, stop doing it.
• Increase your physical activity
Even routine activities such as gardening, climbing stairs
health, although not at the same level as a structured exercise
program. Just keep moving: Walk or bike to the store instead
of driving, park farther away at the shopping mall, take the
stairs instead of an elevator.
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