Most people are very busy but not very active. Every adult
should make a habit of getting 30 minutes of low to moderate
levels of physical activity daily. This includes walking,
gardening, and walking up stairs. If you are inactive now,
begin by doing a few minutes of activity each day. If you
only do some activity every once in a while, try to work
something into your routine every day.
Low- to moderate-intensity activities, such as pleasure
walking, stair climbing, housework, folk-dancing, and home
exercises can have both short and long-term benefits. If you
are inactive, the key is to get started. One great way is to
take a walk for 10 to 15 minutes during your lunch break. At
least 30 minutes of physical activity every day can help
improve your heart health.
It takes only a few minutes a day to become more physically
active. If you don't have 30 minutes in your schedule for an
exercise break, try to find two 15-minute periods or even
three 10-minute periods. These exercise breaks will soon
become a habit you can't live without.
People who are physically active, experience many positive
benefits. Regular physical activity gives you more energy,
reduces stress, and helps you to sleep better. It helps to
lower high blood pressure and improves blood cholesterol
levels. Physical activity helps to tone your muscles, burns
off calories to help you lose extra pounds or stay at your
desirable weight, and helps control your appetite. It can
also increase muscle strength, help your heart and lungs work
more efficiently, and let you enjoy your life more fully.
Low-intensity activities, if performed daily, can have some
long-term health benefits and can lower your risk of heart
disease.
Regular, brisk, and sustained exercise for at least 30
minutes, three to four times a week, such as brisk walking,
jogging, or swimming, is necessary to improve the efficiency
of your heart and lungs and burn off extra calories. These
activities are called aerobic, meaning the body uses oxygen
to produce the energy needed for the activity. Other
activities, depending on the type, may give you other
benefits such as increased flexibility or muscle strength.
Although we tend to become less active with age, physical
activity is still important. In fact, regular physical
activity in older persons increases their capacity to do
everyday activities. In general, middle-aged and older people
benefit from regular physical activity just as young people
do. What is important, at any age, is tailoring the activity
program to your own fitness level.
Many activities require little or no equipment. For example,
brisk walking only requires a comfortable pair of walking
shoes. Many communities offer free or inexpensive recreation
facilities and physical activity classes. Check your shopping
malls, as many of them are open early and late for people who
do not wish to walk alone, in the dark, or in bad weather.
The most common risk in exercising is injury to the muscles
and joints. Such injuries are usually caused by exercising
too hard for too long, particularly if a person has been
inactive. To avoid injuries, try to build up your level of
activity gradually, listen to your body for warning pains, be
aware of possible signs of heart problems (such as pain or
pressure in the left or mid-chest area, left neck, shoulder,
or arm during or just after exercising, or sudden light-
headedness, cold sweat, pallor, or fainting), and be prepared
for special weather conditions.
You should ask your doctor before you start (or greatly
increase) your physical activity if you have a medical
condition such as high blood pressure, have pains or pressure
in the chest and shoulder, feel dizzy or faint, get
breathless after mild exertion, are middle-aged or older and
have not been physically active, or plan a vigorous activity
program. If none of these apply, start slow and get
moving.
Regular, physical activity can help reduce your risk of
having another heart attack. People who include regular
physical activity in their lives after a heart attack improve
their chances of survival and can improve how they feel and
look. If you have had a heart attack, consult your doctor to
be sure you are following a safe and effective exercise
program that will help prevent heart pain and further damage
from overexertion.
Pick several, different activities that you like doing. You
will be more likely to stay with it. Plan short-term, and
long-term goals. Keep a record of your progress, and check it
regularly to see the progress you have made. Get your family
and friends to join in. They can help keep you going.
2005 Dr. Reuven Bruner. All Rights Reserved.
Contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02)
652-7684; Mobile: 052 2865-821; Fax: (02) 652-7227; Email:
dr_bruner@hotmail.com
