OPTIMIZE YOUR HEALTH
Living a Heart Healthy Lifestyle

Moderate Exercise: A Key to a Healthy & Happy Heart
by Robyn Lonto, PT

Did you know that 12.6 million Americans have coronary heart disease and 1.1 million suffer heart attacks every year? Insufficient exercise is now a major cause of morbidity and mortality, and is an important contributor to 4 of the 6 leading causes of death in the U.S. (heart disease, cancer, stroke, and diabetes). According to Dr. Harvey Simon, from Harvard Medical School, a sedentary lifestyle accounts for some 250,000 premature deaths annually! The good news is, there are things you can do to reduce your risk of developing heart disease, and now is the time to start!

Regular physical activity leads to cardiovascular fitness, which decreases the risk of developing cardiovascular disease and coronary artery disease in particular. Exercise is also very important in managing heart disease if you have already developed it. High Blood Pressure is one of the major underlying causes of heart disease. Regular physical activity can help prevent, or delay the onset of high blood pressure as well as reduce blood pressure in persons who already have hypertension.

Regular exercise has many other documented benefits which can effect your heart as well, these include: reducing your risk for developing and/or managing elevated cholesterol, insulin resistance, diabetes, obesity, stress, anxiety, and depression. Exercise also strengthens your heart, muscles, & bones, improves circulation and helps your body use oxygen better. It increases energy levels & endurance, improves balance and joint flexibility. It even helps improve your sleep!

Unfortunately, a lot of people don’t know what kind of exercise to do, how much or how hard to exercise in order lower their risk of heart disease and achieve all the other benefits of regular exercise. Additionally, a lot of people feel they do not have the time to exercise. The key is moderation. First and foremost before you start a new exercise program or increase your current one, you should consult with your health care provider.

Next, you need to know what type of exercise to do. There are three types you need to consider/incorporate into your program to achieve the above benefits: endurance (aerobic), strengthening, and stretching. Aerobic (walking, swimming, biking), needs to be done for a minimum of 30 minutes (60 minutes –is better if you are overweight or already have some risk factors). Endurance exercise needs to be done 5-6 days/week, at a moderate intensity. This means you should feel like you are working and are slightly short of breath. Generally this is equivalent to an approximate pace of 3-4 mph for 1.5 miles. Strengthening (resistive exercises – bands, tubing, weights) needs to be done 2-3 times per week for 15-20 minutes (2 sets of 10-15 reps/set of 10 different exercises). Flexibility or stretching exercise should always follow your routine for about 10 minutes or so. Stretching properly can help prevent future injuries.

If you feel you need help getting started, or revamping your current program, call the Center and make an appointment with the Physical Therapist. We can help develop an exercise program that not only fits your lifestyle but will help you achieve the benefits of exercise most important for you.

References:

• CDC-Physical Activity Fundamental To Preventing Disease. June, 2002
• Harvey Simon, MD.   Moderate Exercise: No Pain, Big Gains. Medscape Internal Medicine.  2006;8(1) ©2006 Medscape

Other Resources:

• WebMD - Exercise for a Healthy Heart
• Exercising for a Healthy Heart (PDF)
• Medline Plus - Exercise and Physical Fitness

Disclaimer: The information provided here is for “advice only”, and not meant to provide specific medical recommendations or replace the medical advice of your health care practitioner.

—February 2007

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