Get Moving!
According to the U.S. Surgeon General’s
1996 Report on Physical Activity and Health, more than 60
percent of American adults don’t exercise regularly
and 25 percent of us aren’t active at all.
Because the heart is a muscle, its performance improves
with exercise. Regular exercise helps prevent heart attack
and stroke by lowering blood pressure and low-density lipoprotein
cholesterol (LDL, the bad kind). Exercise also makes blood-vessel
walls more flexible and, in turn, helps prevent hardening
of the arteries. Regular exercise also can reduce your risk
for developing diabetes and help keep your weight down.
Before You Exercise
You should seek your physician’s advice before starting
an exercise routine if you have certain medical conditions,
if you have lost weight without dieting, if you have cuts
or wounds on your feet that haven’t healed, or if
you have been inactive for quite some time. The American
Heart Association also recommends that you consult with
your physician if:
- you're a woman over age 50
- you have a heart condition and your exercise routine
should be medically supervised
- you're taking medicine for your heart or blood pressure
- you get pains in your chest, the left side of your neck,
or your left shoulder or left arm while exercising
- you've experienced chest pain in the past month
- you tend to get dizzy, pass out, and fall
- mild physical activity leaves you breathless
- you have bone or joint problems
- you have insulin-dependent diabetes or another medical
condition that requires special attention.
Once you get approval from your doctor, it’s important
to measure your current fitness level before starting an
exercise program. You can figure out your personal readiness,
current activity level, flexibility, strength, and aerobic
fitness. If you’re over 50, also test your balance.
Be sure to warm up by stretching before taking any of these
tests.
If you haven’t exercised in a long time, begin slowly
and gradually work up to 20 to 30 minutes of aerobic activity,
with rest periods included in the routine.
Take a Walk
If you’re uncomfortable visiting a health club, you
don’t have to exercise in a formal, structured environment.
The key to fitness is right outside your door. Walking is
the best exercise for many people because it’s inexpensive
(all you need is a pair of sneakers or walking shoes), convenient
(you can do it almost anywhere), and easy.
Studies show that taking a 30-minute walk three to five
times each week may reduce your risk for a heart attack.
It also may reduce a woman’s risk for osteoporosis.
In addition, a regular half-hour walk may cut your chances
of dying prematurely by two thirds and help you drop up
to 18 pounds in a year.
Consider Strength Training
For people over age 50, the American College of Sports
Medicine recommends weight training at least three times
each week—in addition to 20 to 40 minutes of aerobic
activity and stretching. Weight training, or strength training,
is vital because inactive women lose about 10 percent of
their lean muscle mass for each decade after age 30. Strength
training can help older women build lean muscle mass, strengthen
bones and muscles, improve balance, and lower their risk
for serious falls.
References
- “Physical
Activity and Cardiovascular Health Sheet,” American
Heart Association, 2002.
- Physical
Activity and Health: A Report of the Surgeon General,
Centers for Disease Control and Prevention, 1996.
- “Exercise:
A Healthy Habit to Start and Keep,” American
Academy of Family Physicians, April 2002.
- “Diet
and Exercise: Healthy Balance for a Healthy Heart,”
American Academy of Family Physicians, 2000.
- “Strength
Training Increases Bone Mineral Density in Postmenopausal
Women,” American College of Sports Medicine,
Jan. 14, 2003.
Source of Material: RockHill Communications, 14
Rock Hill Road Bala, Cynwyd, PA 19004, (610) 667-2040, http://www.RockHillCommunications.com
Writer: Christine Norris
Editors: Andrea King, Joanne Poeggel, Erin Murphy, Ron
Wozny
Clinical Reviewer: Patt Panzer, M.D. - RockHill Communications
Date Written: 3/1/01
Last Reviewed & Updated: 5/31/2003 |
