Heart disease is the leading cause of death in the United States, reports the Centers for Disease Control and Prevention, and is one of the top three causes of disability. These statistics might seem daunting, but this is one disease you don't have to take sitting down. In fact, by embarking on a regular exercise routine you can significantly reduce your risk of heart disease. People who are inactive are about twice as likely to develop heart disease as those who exercise regularly, reports EMedTV.
Step 1
Consult with your doctor before making any significant changes in your activity or exercise pattern. Discuss your exercise plans and get recommendations regarding limits.
Step 2
Increase the intensity of your daily activity. If you are sedentary, obese or out of shape, you can start out by simply increasing your activity around the house. Do more yard and house work, start using stairs instead of an elevator and start walking or biking.
Step 3
Commit to an exercise program of three to four days per week, at least to start. Your workout should include a warm-up, conditioning that includes moderately intense aerobic exercise and a cool down period during which you slowly decrease your physical activity. Include at least 20 minutes of aerobic activity to start and build up to 30 to 40 minutes as your conditioning improves.
Step 4
Increase the frequency and duration of your workouts. To obtain the greatest heart benefit, you should engage in 30 to 60 minutes of moderately intense physical activity five to seven days a week. Weight lifting or muscle training can help in building lean muscles, which increases your metabolism and assists in weight loss, but these types of exercise do not offer the same heart-benefits as aerobic activity such as walking fast, jogging, biking, running, cross country skiing, rowing, skating, low-impact aerobics, water aerobics or other exercises that raise your heart-rate and cause you to breathe deeply.
Tips and Warnings
- Keep yourself well hydrated during exercise and eat a nutritious, well-rounded diet that includes plenty of protein, fruit and vegetables. Maintain a balanced, low-fat, nutritious diet. You obtain the greatest benefit of exercise when you provide your body with the vitamins, minerals and phytonutrients necessary to handle the exertion of a rigorous exercise program.
- Stop exercising and take a break if you have dizziness, weakness or pain in your chest, arm, neck or shoulder. Call your doctor if symptoms persist.
