According to the U.S. Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in American men and women, killing 631,636 people in 2006. The Mayo Clinic says that regular participation in moderately vigorous physical activity can lower your risk of fatal heart disease. They suggest 30 to 60 minutes of moderately intense physical activity most days of the week, but acknowledge that even shorter amounts of exercise can help prevent heart disease. Due to its ability to reduce the likelihood of developing heart disease, aerobic exercise should be a part of your usual exercise routine in conjunction with strength-training exercises and exercises that improve flexibility.
Endurance Exercise
According to the American Heart Association, participation in regular aerobic activity can lower your blood pressure, assist smoking cessation, reduce your risk of developing diabetes, regulate your weight and cholesterol levels, improve your ability to perform physical work and improve your quality of life. Finding activities that suit your interests and aptitudes and activities that easily fit into your schedule is important for creating a successful aerobic fitness routine. Select your aerobic activities based on the benefits they offer, such as time spent outdoors, the ability to participate with friends and family or their ability to integrate your mind and body. Aerobic exercise should be fun, low to moderately intense and leave you feeling rejuvenated and eager for more. Consider participating in at least 30 minutes of aerobic activity every day. Consult your physician before starting any fitness routine, especially if you have an existing health condition.
Strength-training Exercise
According to the Mayo Clinic, participating in strength training yields the following health benefits: increased lean muscle mass, improved joint flexibility, increased bone density and better body weight regulation. Your participation in a regular strength training routine also improves your muscular strength and bolsters your tendons and ligaments, helps you regulate your blood pressure and cholesterol levels and improves your balance and coordination. The American College of Sports Medicine states that, to realize the maximum health benefits of strength training, you should perform no less than eight to 12 repetitions of eight to 10 exercises, two days each week. The ACSM notes that you'll gain further health benefits by increasing the frequency and volume of your strength-training sessions; slowly introduce any increases above baseline strength-training recommendations. Consult your physician before starting your strength-training routine to determine your readiness level, especially if you have an existing health condition.
Flexibility Exercise
Incorporating flexibility exercises into your exercise routine can yield important health benefits. Exercises designed to enhance your flexibility or improve your posture can balance your muscle tone and reduce your likelihood of chronic pain, joint wearing, tight muscles and muscle tension headaches, according to Pete Egoscue, an anatomical physiologist and the author of "Pain Free: A Revolutionary Method for Stopping Chronic Pain." Engaging in regular posture and flexibility exercises will help you avoid injury while playing sports or while participating in vigorous physical activity. Although flexibility exercises are not as heavily utilized as aerobic and strength-training exercise, they're an essential part of a well-balanced exercise routine and are intended to help you maintain or improve your range of motion and train your stabilizing muscles. Consider participating regularly in Pilates, tai chi, yoga or other activities that simultaneously stretch and strengthen your body.
References
- U.S. Centers for Disease Control & Prevention: Deaths and Mortality
- Mayo Clinic: 5 Medication-Free Strategies to Help Prevent Heart Disease
- American Heart Association: Physical Activity
- Mayo Clinic:Weight training: Improve Your Muscular Fitness
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
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