Designing
an Exercise Program
Even
low-to-moderate intensity activities for as little
as 30 minutes a day can be beneficial. These activities
may include:
- pleasure walking
- climbing stairs
- gardening
- yard work
- moderate-to-heavy housework
- dancing
- home exercise
However,
more vigorous aerobic activities, done three or
four
times a week for 30 to 60 minutes, are best for
improving the fitness of the heart and lungs.
Regular, aerobic physical activity increases a
person's capacity for exercise and plays a
role in prevention of cardiovascular diseases.
Aerobic exercise may also help to lower blood
pressure.
These
activities may include:
- brisk walking
- running
- swimming
- cycling
- roller skating
- jumping rope
- improves blood circulation
throughout the body
- keeps weight under
control
- improves blood cholesterol
levels
- prevents and manages
high blood pressure
- prevents bone loss
- boosts energy level
- releases tension
- improves the ability
to fall asleep quickly and sleep well
- improves self-image
- helps manage stress
- counters anxiety and
depression
- increases enthusiasm
and optimism
- increases muscle strength
A daily
exercise program can provide a way to share an
activity with family and friends, while helping
establish good heart-healthy habits. For children,
daily exercise deters conditions such as obesity,
high blood pressure, poor cholesterol levels,
and poor lifestyle habits that lead to heart attack
and stroke later in life. For older people, daily
physical activity helps delay or prevent chronic
illnesses and diseases associated with aging,
and maintains quality of life and independence
longer.
Click
here to view the Online
Resources of Cardiovascular Disease
|
