• helps you to be more productive at work
  
   
• increases your capacity for physical work
  
   
• builds stamina for other physical activities
  
   
• increases muscle strength
  
   
• helps your heart and lungs work more efficiently
  
   

Consider the benefits of a well-conditioned heart:
In 1 minute with 45 to 50 beats, the heart of a well-conditioned person pumps the same amount of blood as an inactive person’s heart pumps in 70 to 75 beats. Compared to the well-conditioned heart, the average heart pumps up to 36,000 more times per day, 13 million more times per year.

Feeling, looking, and working better — all these benefits from regular physical activity can help you enjoy your life more fully.


Can physical activity reduce my chances of getting a heart attack?

Yes! Various studies have demonstrated that physical inactivity is a risk factor for heart disease. Overall, the results show heart disease is almost twice as likely to develop in inactive people than in those who are more active. Regular physical activity (even mild to moderate exercise) can help reduce your risk of heart disease. In fact, burning calories through physical activity may help you lose weight or stay at your desirable weight — which also helps lower your risk of heart disease. The best exercises to strengthen your heart and lungs are the aerobic ones like brisk walking, jogging, cycling and swimming.

Coronary artery disease is the major cause of heart disease and heart attack in America. It develops when fatty deposits build up on the inner walls of the blood vessels feeding the heart (coronary arteries). Eventually one or more of the major coronary arteries may become blocked — either by the buildup of deposits or by a blood clot forming in the artery’s narrowed passageway. The result is a heart attack.

We know that there are several factors that can increase your risk for developing coronary artery disease — and thus the chances for a heart attack. Fortunately, many of these risk factors can be reduced or eliminated.

The risk factors for heart disease that you can do something about are:

Cigarette Smoking, High Blood Pressure, High Blood Cholesterol, Physical Inactivity, Obesity and Diabetes. The more risk factors you have, the greater your risk for heart disease and heart attack.

Cigarette Smoking. Heavy smokers are two to four times more likely to have a heart attack than nonsmokers. The heart attack death rate among all smokers is 70 percent greater than among nonsmokers. People who are active regularly are more likely to cut down or stop cigarette smoking.

High Blood Pressure. The higher your blood pressure, the greater your risk of developing heart disease or stroke. A blood pressure of 140/90 mmHg (millimeters of mercury) or greater is classified as high blood pressure. Regular physical activity, even of moderate intensity, can help reduce high blood pressure. This type of activity may also help prevent high blood pressure.

High Blood Cholesterol. A blood cholesterol level of 240 mg/dl (milligrams per deciliter) or above is high and increases your risk of heart disease. A total blood cholesterol of under 200 mg/dl is desirable and usually puts you at a lower risk of heart disease. Cholesterol in the blood is transported by different types of particles. One of these particles is a protein called high density lipoprotein or HDL. HDL has been called “good” cholesterol because research has shown that high levels of HDL are linked with a lower risk of coronary artery disease. Regular moderate-to-vigorous physical activity is linked with increased HDL levels. An HDL cholesterol level below 40 mg/dL is considered low.

Physical Inactivity. The lack of physical activity increases your risk for developing heart disease. Even persons who have had a heart attack can increase their chances of survival if they change their habits to include regular physical activity. It can help control blood lipids, diabetes and obesity as well as help to lower blood pressure. Also, physical activity of the right intensity, frequency and duration can increase the fitness of your heart and lungs — which may help protect you against heart disease even if you have other risk factors.

Obesity and Diabetes. Excess weight may increase your risk of developing high blood pressure, high blood cholesterol and diabetes. Regular physical activity can help you maintain your desirable body weight. People at their desirable weight are less likely to develop diabetes. And, exercise may also decrease a diabetic person’s need for insulin.  

Remember that even if you are active, you should not ignore other risk factors. Reduce or eliminate any risk factors you can to lower your chances of having a heart attack.

Tips for your heart’s health:
 

• Stay physically active.
  
   
• Stop smoking and avoid other people’s smoke if possible.
  
   
• Control high blood pressure and high blood cholesterol.
  
   
• Cut down on total fats, saturated fats, cholesterol and salt in your diet.
  
   
• Reduce weight if overweight.
  
   

If one or more items applies to you, see your doctor before you start. If you’ve checked no items, you can start on a gradual, sensible program of increased activity tailored to your needs. If you feel any of the physical symptoms listed above when you start your exercise program, contact your doctor right away.

* This checklist has been developed from several sources, particularly the Physical Activity Readiness Questionnaire, British Columbia Ministry of Health, Department of National Health and Welfare, Canada (revised 1992).


What if I’ve had a heart attack?

Regular, brisk physical activity can help reduce your risk of having another heart attack. People who include regular physical activity in their lives after a heart attack improve their chances of survival. Regular exercise can also improve the quality of your life — how you feel and look. It can help you do more than before without pain (angina) or shortness of breath.

If you’ve had a heart attack, consult your doctor to be sure you are following a safe and effective exercise program. Your doctor’s guidance is very important because it could help prevent heart pain and/or further damage from overexertion.


Five common myths about exercise

Myth 1. Exercising makes you tired.
As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress.

Myth 2. Exercising takes too much time.
It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not take more than 30 to 60 minutes of your day. If you don’t have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life.

Myth 3. All exercises give you the same benefits.
All physical activities can give you enjoyment. Low-intensity activities — if performed daily — also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories. Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity.

Myth 4. The older you are, the less exercise you need.
We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. In general, middle-aged and older people benefit from regular physical activity just as young people do. Age need not be a limitation. In fact, regular physical activity in older persons increases their capacity to perform activities of daily living. What is important, no matter what your age, is tailoring the activity program to your own fitness level.

Myth 5. You have to be athletic to exercise.
Most physical activities do not require any special athletic skills. In fact, many people who found school sports difficult have discovered that these other activities are easy to do and enjoy. A perfect example is walking — an activity that requires no special talent, athletic ability or equipment.


How do different activities help my heart and lungs?

Some types of activity will improve the condition of your heart and lungs if they are brisk, sustained and regular. Low-intensity activities do not condition the heart and lungs much. But they can have other long-term health benefits.

The columns below describe three types of activities and how they affect your heart.

Column A — These vigorous exercises are especially helpful when done regularly. To condition your heart and lungs, the AHA recommends that you do them for at least 30 minutes, on most days of the week, at 50-80 percent of your exercise capacity. (See chart below on target heart rate zone.) Other health experts suggest a shorter period for higher-intensity activities. These exercises can also burn up more calories than those that are not so vigorous.

Column B — These activities are moderately vigorous but still excellent choices. When done briskly for 30-60 minutes on most days of the week, they can also condition your heart and lungs.

Column C — These activities are not vigorous or sustained. They still have benefits — they can be enjoyable, improve coordination and muscle tone, relieve tension, and also help burn up some calories.

These and other low-intensity activities — like gardening, yardwork, housework, dancing and home exercise — can help lower your risk of heart disease if done daily.