DISCLAIMER: THIS PAGE CONTAINS A GENERAL EDUCATIONAL DISCUSSION ON THE ABOVE TOPIC. IT IS NOT HEALTH ADVICE AND SHOULD NOT BE CONSTRUED AS SUCH. YOU SHOULD NEVER RELY UPON THE INFORMATION GIVEN HERE. YOUR PARTICULAR CIRCUMSTANCES MAY WELL REQUIRE AN ENTIRELY DIFFERENT APPROACH. YOU SHOULD NOT MAKE ANY CHANGES IN YOUR MEDICATIONS, DIET, ACTIVITY, LIFESTYLE, ETC. WITHOUT FIRST CONSULTING A LICENSED PHYSICIAN IN YOUR AREA.
Leading a sedentary lifestyle increases the risk of developing and dying from heart disease. Increasing levels of physical activity promote weight loss, lowering of cholesterol levels (with a rise in the good cholesterol) and lowering of blood pressure. Exercise helps prevent diabetes. For patients who already have diabetes, exercise will lead to better control of their blood sugar. All of these effects, in turn, lower the chance of heart disease and dying in patients who engage in regular physical activity.
In short, exercise makes you look better, feel better and live longer.
This is not new news. In 1927, the famous cardiologist Paul Dudley White wrote, "Walking is probably the best exercise because it is easy for anyone to accomplish and easy to grade from the slowest shortest walks to the most rapid and longest."
It is important to note that any type of physical activity will have some beneficial effects, even if it does not qualify as formal exercise. Walking, house cleaning, dancing, gardening and climbing stairs are all things we can incorporate into our daily lives to help keep us in shape and lower our risk of heart disease. A low level of exercise is still beneficial and better than no exercise at all.
Before beginning a formal exercise program, it is important for everyone to check with a doctor to make sure it is safe. Many doctors recommend a stress test for all individuals over the age of 40 who wish to begin a formal exercise program.
The type of exercise chosen should be one that is enjoyable and fits into the daily routine. Otherwise, it is difficult to stick with it. Exercising with friends is a good way to make it more enjoyable. Varying the type of exercise will help prevent it from getting boring. While exercising on a treadmill, stairmaster or stationary bike, watching TV can help pass the time.
It is all to easy to conclude that we don't have time to exercise due to the demands of our job, etc. But when you think about it, there are few priorities more important than our health. Everyone should make the time to exercise. The most successful job in the world won't do you any good if you lose your health.
It is always important to start slow and gradually work up to the exercise goal. Exercise should never hurt or be uncomfortable. "No pain, no gain" is a thing of the past. Pushing too much at the beginning can result in an injury that will only slow the overall progress. For activities like jogging or tennis, it is important to get a good pair of shoes to wear. They may be expensive but they are still cheaper than an orthopedist! Doing an appropriate warm-up and stretching before and after exercise will also help prevent injuries. People should avoid exercising in extremes of heat or cold and when they are suffering from a cold or other illness. If a person is unable to exercise for a while it is once again important to start slow and work their way up to the previous level.
You don't have to run marathons to benefit from exercise. Most of the benefits of exercise seem to accrue from moderate levels of exercise at a comfortable intensity. The important thing is that people stick with it over time.
A research study divided people into three groups. One group was completely sedentary. The second group exercised at least 6 times a month for at least 30 minutes each time. They were called the "conditioned exercisers." The intensity of their exercise was at least equivalent to vigorous walking. The third group was not completely sedentary and did some exercise but not as much as the second group. They were called the "occasional exercisers."
Although the amount of exercise in the conditioned exercisers was not excessive, they had only half the chance of dying that the sedentary group had. Even the occasional exercisers lived longer. They had only two thirds the chance of dying that the sedentary group had.
The general recommendation is that people exercise 20-30 minutes or more at least 4 to 5 days a week. Suggested activities include a brisk walk for 30 minutes (or simply walking a minimum of one and one half miles a day), running for 15 minutes or volleyball for 45 minutes. Some days off are important, especially when beginning the exercise program. Shorter sessions multiple times a day can be used in place of one 30 minute session and can easily be incorporated into the daily routine. For example, people should try climbing stairs at work rather than taking the elevator. Is your destination only a few blocks away? Why not walk or bicycle there instead of driving? If you drive somewhere, you can park in the lot far from your destination to get some extra walking.
The mainstay of activity for cardiovascular health and weight loss are aerobic exercises such as brisk walking, jogging, bicycling, swimming, racket sports, aerobics classes, skiing, rowing and dancing. They should be done at an intensity level strong enough to result in breathing hard and an elevated heart rate, but not so hard that it is difficult to speak while doing them. The heart rate during exercise should be anywhere from 50% to 75% of the maximal predicted heart rate. (A person's maximal predicted heart rate is simply 220 minus their age in years.)
The International Task Force for Prevention of Coronay Heart Disease offers a helpful heart rate table.
A lesser degree of exertion, such as going for a walk, is still quite beneficial and better than no exercise at all. Aiming for a lower level of exertion may make it easier to remain with the exercise program over time. This also represents an easier exercise goal for people with physical or medical limitations to more vigorous exercise.
These type of aerobic exercises are quite helpful to burn calories, modify cardiovascular risk factors and improve overall cardiopulmonary endurance. Resistance exercises such as weight lifting are also important. These offer greater development of muscular strength and muscle mass. Greater muscle mass translates into a higher metabolic rate which will aid in weight management. Resistance exercises also help preventing and treating low back pain, osteoporosis, orthopedic injuries and in the elderly, susceptibility to falls and impaired physical function. Resistance training also helps the heart deal with sudden unexpected exertions that are often inevitable in everyday life.
Resistance exercises should be done two to three days a week. Each exercise session should include one set of repetitions for each of the 10 major muscle groups (e.g., chest press, shoulder press, triceps extension, biceps curl, pull-down (upper back), lower back extension, abdominal crunch/curl-up, quadriceps extension or leg press, leg curls (hamstrings) and calf raise.)
Eight to twelve repetitions should be performed in each set. Older patients and those with heart disease should do ten to fifteen repetitions per set but using less resistance (i.e., a lower weight). Each repetition should consist of a slow controlled movement with one full breath in and out. No breath holding should occur during exercise. Young, healthy people may start with 10 to 15 pound weights while cardiac patients are often advised to begin with 1 to 2 pound weights.
Again, each patient must check with their physician to determine if it is appropriate for them to exercise and to obtain an exercise prescription.
Finally, it is important to remind everyone of the importance of stretching. Stretching improves flexibility and helps prevent injuries. A stretching program should be a part of every exercise program.
There are other exercise web sites on our Recomended Links page.
Related pages from the National Institutes of Health:
Exercise/Physical Fitness and Heart Diseases Prevention Page
Related page from the American Heart Association:
See the American Council on Exercise (ACE) Web Site
The President's Council on Physical Fitness and Sports
RETURN TO HEALTHY HEARTS RESOURCE CENTER
HOME | CONTENTS | SEARCH | PRACTICE PROFILE | MEET THE PHYSICIANS | WHAT'S NEW |