According to the American Heart Association, being physically inactive is a primary risk factor for cardiovascular disease. The AHA says most people don't get an adequate amount of exercise. Physical movement from your regular daily routine (housecleaning, yard work) or activities such as walking, cycling and swimming can all contribute to improving your heart health.
Guidelines for Longer Life
The most recent physical activity guidelines issued by the AHA and American College of Sports Medicine recommend that all healthy adults from the ages of 18 to 65 should get a minimum of 30 minutes of moderately intense physical activity five days a week. Your workout should make you sweat and feel warm without leaving you out of breath or causing burning sensations in your muscles. The AHA says aerobic activities such as brisk walking, running, roller skating and jumping rope are optimal choices for improving the health of your heart and lungs.
Health Benefits
According to the AHA, a number of health benefits are associated with regular physical activity, such as lowering your risk of heart disease by enhancing blood circulation. Exercise also helps control blood cholesterol and blood pressure levels, prevent bone loss and weight gain, increases energy levels and reduces stress. Becoming more active can also delay or prevent chronic illnesses that are common with aging.
Additional Perks
Exercising most days of the week can improve the quality of your sleep, boost your self-esteem and strengthen your muscles. It can also be a great way to spend more time with family and friends by pursing physical activities you can enjoy together.
Getting Started
Select an activity that you take pleasure in, and always wear comfortable clothing and shoes that fit well. Listening to music while you exercise can make your workout experience more enjoyable. Pick a time and place that is convenient for your needs and try to get into a routine while remaining flexible.
Precautions
If you've are overweight or have been inactive for a long time, talk to a doctor before undertaking an exercise program. Start with low to moderate activity levels such as walking. As you fitness level improves, you can increase your pace and the time you spend exercising.
