Even short periods of normal exercise can improve your heart health — and it's never too late to begin.
“People say, I'm very active, I'm always on the move,” she says. It's good to be physically energetic, she tells them. But getting regular moderate exercise — ideally a minimum of half-hour most days of the week — can lower your blood pressure and plenty of other risk aspects related to heart disease. Even if you happen to've never done formal exercise, starting within the second half of life can still make a difference (see “Exercise: Starting After 60 Can Still Help”).
Exercise: Starting after 60 may help.People exercise less as they age. But curbing this trend can lower your risk of heart disease and stroke, in line with a study published last November. European Journal of Cardiology. Researchers analyzed data from greater than 1.1 million South Koreans aged 60 and over with no known heart disease. They all underwent two health screenings between 2009 and 2012 and were followed as much as the top of 2016. About two-thirds of participants in each screenings were physically inactive. But those that began exercising one to 2 times every week through the second screening had a 5 percent reduction in events comparable to heart attack or stroke through the follow-up period compared with adults who remained sedentary. And when people began exercising three to 4 times every week, their risk of heart problems dropped by 11 percent. |
Find fit.
Find an activity you enjoy that gets your heart rate up, whether it's walking, swimming, water aerobics or dancing. Using exercise equipment comparable to an elliptical machine or stationary bike will be option, especially when the weather is inclement. People with physical limitations (comparable to back pain or joint pain) may have to try different options to search out a type of exercise that doesn't hurt.
And don't push yourself too hard. That old adage of “no pain, no gain” isn't quite right, says Bousquet, a cardiovascular nurse. You don't need to sweat; All it’s good to do is raise your heart rate higher than normal. See “exercise effort” to know how hard you have to be working, which varies depending in your fitness level.
Exercise effort |
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When you're just starting out, aim for light to moderate intensity, whether you're walking, cycling or swimming. Once you get used to exercising often, you possibly can progressively increase your effort level. |
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intensity |
How are you feeling? |
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the sunshine |
Light effort, easy respiratory; you possibly can sing |
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Mild to moderate |
Some effort, more noticeable in respiratory; You can speak in complete sentences. |
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Moderate |
Moderate effort, difficult respiratory; You can speak in complete sentences but have to take more breaths. |
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Moderately wealthy |
hard effort, barely out of breath; You can speak in sentences |
Start low and slow.
Bousquet's colleague Lauren Mellett, a physical therapist and cardiologist, says that for individuals who aren't very energetic, a half-hour workout might sound daunting. “If you're brand new to exercise, start out with just five to 10 minutes. Try increasing it to two to three minutes every few sessions,” she suggests. You may split your workout into two 15-minute sessions, or three 10-minute workouts throughout the day. “You won't tolerate as much, but you'll still reduce your risk of heart disease,” says Mellett.
When people are available for cardiac rehabilitation, their blood pressure is measured regularly. If the reading is high the primary time they arrive, it drops about 10 minutes after you finish exercising. This immediate, positive feedback will be very helpful, says Millett. She adds that people who find themselves pre-diabetic or pre-diabetic often see similar advantages with lower blood sugar levels after exercise.
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