The human body was designed for an active life, but these days we spend much more time sitting down. Taking regular exercise helps keep people generally fit and healthy. And regular exercise is essential for a healthy heart.
How exercise helps your heart…
It’s been known for over thirty years that men in physically active jobs such as bus conductors or postmen are much less likely to have a heart attack then men in more sedentary jobs such as bus drivers or office workers.
Those who do not exercise regularly are more than twice as likely to have a heart attack as those who do.
Taking regular, adequate exercise helps to protect you against coronary heart disease because:-
* Exercise builds up the strength of your heart so it can do its normal effortlessly and have a bigger reserve capacity.
* Exercise will help ensure that your blood pressure remains lower or help lower it if it is high.
* Exercise lowers blood cholesterol so helping to prevent the laying down on fatty deposits in the arteries of the heart.
* Exercise helps to keep your weight in check.
…and your general health
As we get older, our bones tend to lose calcium and become weaker. This is more marked in women after menopause. Taking regular exercise slows down that loss of calcium and keeps the bones stronger for longer.
Exercise is particularly good for older people as it keeps the muscles strong and helps joints and soft tissues to remain flexible and supple.
Exercise also helps many people cope with anxiety and depression, and to sleep better.
What sort of exercise is best?
The best sort is exercise that requires stamina like walking, swimming, running or cycling, rather than muscle-building exercise such as weight-lifting. Any exercise that makes you slightly breathless and makes your heart beat faster is beneficial to your heart
Make sure you choose exercise that you enjoy – then you’ll be more likely to carry on doing it.
How much and how often?
The amount of exercise you should take depends on your age and physical condition. Aim for 20-30 minutes, preferably three times a week.
If you haven’t taken any exercise for a long time, start by finding more energetic ways of carrying out activities you do every day. Build up your exercise gradually so that you get out of breath but not to the point of aching joints, sprains and muscle strain.
Getting fit and staying fit means taking exercise regularly. Remember that you can’t store fitness.
Fit for what?
People talk about ‘being fit’ … but fit for what? You don’t have to be an athlete to be fit. Your fitness level should be in tune with your lifestyle. You should have plenty of energy to climb stairs or take a brisk walk, as well as performing other day to day activities without becoming tired or gasping for breath.
Being fit not only makes you look and feel better, it has many pay-offs for your health. It strengthens your heart and improves your circulation. It can also help lower your blood pressure and cholesterol levels, control your weight and reduce your stress levels, all of which reduce your risk of suffering from serious illnesses such as heart disease.
How can I get fit?
All round fitness should include the three ‘s’ factors. First, stamina which helps keep your heart and lungs healthy, muscular strength and ‘stretchability’ to keep you supple and mobile. If you want to be collecting your old age pension in a tracksuit and training shoes, the time to start is today.
Exercise
All exercise is good for your body, but the best exercises for your heart are exercises which build your stamina. Stamina building exercise is any exercise where you exert yourself continuously over a period of time. This could be a brisk walk or jog, swimming or cycling at a good pace or an aerobic workout.
A good session of any type of exercise releases pent-up tension. It can be difficult at the end of a long day – but instead of slumping in front of the telly, try a brisk walk, or a swim. You’ll be surprised how recharged you feel, how much extra energy you’ve gained.
The golden rules of exercise are to start gently, to build gradually, and to do it regularly! To be effective, most experts recommend two to three sessions per week of at least 20 minutes each time. Varying your activity helps keep you motivated and makes exercise more fun; so why not look in at your local sports centre or fitness club. Staff there are trained to help you develop a fitness programme which will suit your ability.
Sport
“I’d love to try a new sport, but I don’t have the time”
It’s a common complaint and there’s only one solution – make time. You should aim to make exercise an enjoyable ‘habit’ so that it becomes a regular part of your life – just like cleaning your teeth. You’ll soon find yourself with new-found energy which will enable you to achieve things more quickly and efficiently – in effect making more time for yourself. Joining a class or taking up a sport with a friend means you can encourage each other and adds extra enjoyment.
Activities you may not have considered like golf, sailing, windsurfing, tennis, pony trekking, canoeing, bowls and archery are available all over the country. The Sports Council (address below) can give you more details about any new sport you would like to get involved with. Or if these sound too exotic perhaps think about activities, like walking, swimming or cycling, in a new light.
There’s something for all the family, whatever age, or stage of fitness.
Tips about exercise & a caution
- Try to sneak some exercise into your daily routine. Why not get off the bus a few stops early and walk the rest? Use the stairs instead of the lift and for short trips leave the car in the garage and enjoy the stroll.
- Remember to start slowly and build gradually.
- Exercise until pleasantly tired, but don’t push to exhaustion. The right level will leave you breathless but not speechless.
- Always warm-up to prepare your muscles before exercising and include some gentle stretches.
- ‘Wind down’ your exercise session, don’t stop suddenly following vigorous exercise. Slow the pace of your activity to a comfortable level for a few minutes at the end of your session.
- Leave an hour after heavy meals before starting exercise.
- Don’t ignore pain – it’s your body saying “stop!”
- Easy, rhythmic movements are best – cycling, swimming and walking are the best all round forms of exercise.
BUT: You can start exercising at any time of life, but if you’ve never taken exercise for some time, are over 40, have recently been ill or have joint problems, check with your family doctor before doing anything too strenuous.
Fitness is…
Finishing the day … as fresh as you started it.
Feeling full of beans … not down in the dumps.
Keeping up with the kids … and giving them the occasional surprise!
Enjoying deep, refreshing sleep … every night.
Trotting up the stairs … and still having enough breath to talk.
The passport to ripe old age … with vitality to enjoy it.
FITNESS IS AN ESSENTIAL PART OF HEALTH … FITNESS IS FUN!
Risk Factors – the big 6
Remember that lack of fitness is one of several factors causing heart disease – there are five others to bear in mind.
Help your heart by making healthier food choices
Excess weight puts a strain on your heart
Avoid a high blood pressure
Relax and reduce your stress levels
Take regular exercise
You should try to give up smoking