Risk factors

Exercise for life: Move, move, move

How it helps your heart
Evidence shows those who exercise three or more times a week for 20 to 40 minutes at a time benefit from stronger muscles and a heart that pumps more blood with less effort. The ability of all cells to use the increased blood flow and oxygen is increased. Blood pressure goes down and levels of good cholesterol, high density lipo-protein or HDL, go up. Even small increases in HDL can lower the risk of heart disease. And better still, exercisers feel better, sleep better and have more energy.

Exercise can help you lose weight by burning calories and increasing metabolism. It also helps you handle stress by burning chemicals in your blood stream like adrenaline that are released when you're under stress.

So where do you start?
If you have a diagnosis of angina or are recovering from a heart attack, angioplasty or surgery to treat coronary artery disease, ask your doctor when it's safe to begin gradually increasing your physical activity. Talk with your doctor about attending a cardiac rehabilitation program in your community.

Everyone over the age of 40 should talk with their doctor before beginning a program of vigorous exercise.

Once you've got the go-ahead from your doctor, begin with activities you like. Running, although it's a superb conditioner, is not for everyone. Walking, swimming and bicycling are excellent alternatives. Don't be afraid to experiment and don't feel you have to stick to any one activity. Aerobics three times each week, combined with working with weights and once-a-week yoga sessions can do wonders for your body, your energy level and your cardiovascular system.

Combining activities for fitness
There are three important things to keep in mind when choosing an activity. It should involve large muscle groups. It should be rhythmical and you should be able to sustain the activity for at least 30 minutes. Choose exercise that you can vary in intensity so you can continue for a 30-minute stretch. Riding a stationary bicycle is a good example. If you set the intensity level too high, you won't be able to last 30 minutes. The same is true with running or walking.

Finding your exercise target zone
How hard should you push? You want to work hard enough to achieve a training effect but not so hard you hurt yourself. Your appropriate level of effort depends on your fitness. One way to determine how hard you should work is to calculate your maximum heart rate. Subtract your age from 220.

For example, if you're 50, your maximum heart rate is 170 beats per minute. If you reach and maintain 70% of your maximum heart rate or 119 beats per minute, you'll be improving your aerobic capacity. The upper limits are about 90% of the maximum. This level between 70% and 90% is your target zone. As you get conditioned, your pulse rate will go down and you'll have to work harder to reach your target zone.

Target Heart Rates

How to take your pulse

1. Turn your hand so the palm is facing up.
2. Position the tips of the first two fingers of your other hand on your wrist just below your thumb.
3. Count the number of pulsations you feel in 10 seconds and multiply by six to determine your pulse or heart rate.

For more information on fitness and exercise: check the following web sites:

Shape Up America
Founded by C. Everett Koop, latest information on safe weight management and physical fitness.

Fitness Online
Information on nutrition, fitness and more.

NetSweat.com
A fitness resource

Next page: Guidelines for healthy eating

Cardiac Services home page

Last revised: May 22, 2007 (dh)

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