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Exercise
for a Healthy Heart
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by: Louise
Roach
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Do
you exercise every day? If you want to live a
long, healthy life, maybe you should.
A recent study by Timothy Wessel, a physician at
the University of Florida, indicates one of the
strongest risk factors for developing heart
disease is inactivity – even more so than being
overweight. During the four-year study of 906
women, Dr. Wessel documented those who were
moderately active were less likely to develop
heart disease than sedentary women, no matter how
much they weighed. The study concluded: “These
results suggest that fitness may be more important
than overweight or obesity for cardiovascular risk
in women.”
In January, the updated U.S. Dietary Guidelines
strongly urged that everyone should take part in
“at least 30 minutes of moderate-intensity
physical activity” on most days, above whatever
activities they do at home or work. To loose
weight or to avoid gaining weight as we age, 60
minutes of daily moderate to vigorous exercise is
recommended. And those who have already lost
weight and are attempting to keep weight off need
60 to 90 minutes of daily exercise.
A study of 9,611 adults by the University of
Michigan Health System, found that people in their
50s and 60s who participated in daily exercise
were 35 percent less likely to die within the next
eight years than their inactive couch potato
counter parts.
Convinced that it’s time to add exercise to your
day?
The Basics - Making Exercise a Life Priority:
- If you’re not use to exercising, check with
your doctor before beginning any strenuous fitness
routine.
- Start slow. If 30 minutes of exercise is too
much, start with 15 minutes and add a few minutes
each day.
- If you don’t have time for 60 minutes of
exercise, break it up into two 30-minute sessions
throughout the day.
- Schedule a specific time to exercise everyday
– then keep to your schedule!
- Take part in more intense activities that can
improve your heart health, such as: running,
dancing, swimming, cycling, and climbing stairs.
- Find exercise that you enjoy. You will be more
likely to continue and improve your daily
performance if you look forward to a favorite
activity.
- Wear proper clothing and footwear. This has two
functions. Clothing and shoes that are suited to
your activity will enhance performance and offer
the right kind of support for your body and feet.
They will also place you in a better frame of mind
for exercise. When you wear your favorite running
outfit and slide into your special running shoes,
your mind says “it’s time to get out the door
and put my feet in motion!”
- Add everyday activities to increase your overall
fitness level, such as gardening, housework,
walking to the store, take the stairs instead of
the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an
activity, use ice therapy immediately to reduce
swelling and numb pain. Always have a cold pack in
your freezer, ready and waiting. Most aches and
pains attributed to exercise respond well to icing
and will melt away within 24 hours after applying
ice for several 20-minute sessions. Using cold
therapy reduces down time, getting you back on
schedule fast. (If the pain does not lessen within
48 hours after using ice therapy, is intense or
becomes worse, see your doctor.)
Exercise every day…take care of your
heart…live long!
Disclaimer: This information is not intended as a
substitute for professional medical treatment or
consultation. Always consult with your physician
in the event of a serious injury.
About the author:
About the Author: Louise Roach: health and fitness
editor,
marketing specialist, product development
consultant. Helps others find pain relief through
the use of SnowPack Cold Therapy products. Learn
more about the benefits of cold therapy at http://www.snowpackusa.com/Sign
up for *free* health/fitness e-newsletter at: http://home.netcomcom/~newsflash/
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