Are you getting enough exercise to stop heart disease?
It can enable you to shed pounds; lower your blood pressure, cholesterol and blood sugar; And reduce your stress. But wait, there's more: It also lowers your possibilities of having a heart attack or other cardiovascular event and will even extend your life.
This wonder drug isn't a drug in any respect, it's actually exercise. Yet only half of all American adults get enough physical activity to learn their health. And exercise is very essential for people who find themselves liable to heart disease or who have already got it.
Expert advice
One problem is that doctors aren't at all times sure learn how to give specific exercise advice to individuals with different heart conditions and risk aspects. In the longer term, a latest computer program developed by European cardiac rehabilitation experts may help. Called Exercise Prescription in Everyday Exercise and Rehabilitation Training (EXPERT), this system allows a physician to enter information equivalent to the person's age, weight, and resting heart rate together with any health conditions and medications. indicates The program then creates an appropriate exercise routine that features exercise type, intensity, frequency and duration, in addition to safety precautions.
Dr. Scully says that for clinicians, using this system could be an excellent approach to start a conversation. But since most doctors don't have this tool (it still must be validated in a study), where does that leave you? During most office visits, doctors often don't have time for an in depth discussion about exercise. If you might have specific concerns about exercise, nonetheless, bring them up. Regular exercise improves most of the problems — especially diabetes and obesity — that contribute to heart disease. So be certain that how much and the way hard you have to be exercising—and learn how to overcome obstacles which can be keeping you from doing so, says Dr. Scully.
Enough effort?
For people without heart disease, the American Heart Association recommends no less than 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week (or a mix of each). Walking is commonly considered an amazing approach to exercise, but check that you just're actually walking fast enough to get your heart rate up. “People will tell me, 'Well, I don't go to the gym, but I'm pretty active — I do yard work and walk my dog every day,'” says Dr. Scully. But as people grow old, their dogs get smaller, and going out becomes more of a stroll than a brisk walk, he notes.
Wearable fitness trackers have made heart rate tracking popular in recent times. But you don't actually need to measure your heart rate to know should you're working hard enough. Instead, Dr. Scully recommends specializing in your rate of perceived exertion, or RPE (see “Talking While Walking: Assessing Your Effort”). Aim for an exertion level around 5 or 6 – about halfway through sitting still and exercising as hard as you'll be able to. Start slowly and construct as much as half-hour a day, five days per week. As your fitness level improves, you might find a way to avoid wasting time by adding shorter bouts of more vigorous activity. As a general rule of thumb, one minute of vigorous-intensity activity counts as about two minutes of moderate-intensity activity.
It also is smart to deal with RPE should you take a beta blocker, which helps lower blood pressure and lower heart rate. Common examples include metoprolol (Lopressor, Toprol) and atenolol (Tenormin). People often find that their heart rate will not be as high during exercise after they start taking these drugs and will wonder in the event that they are exercising at the precise intensity. Dr. Scully says it's okay to go by how you're feeling slightly than trying to succeed in a certain heart rate.
Alternatives to walking
For individuals with back pain or creases within the knees or hips, walking could be difficult. Swimming, doing water aerobics, or using a stationary bike could also be higher options. Walking will also be painful for individuals with narrowed arteries within the legs, an issue often known as peripheral artery disease (PAD). However, walking is just as effective as – and fewer dangerous than – a leg artery stent, getting a small mesh tube to open the artery. Even in case your calves hurt after walking only one block, rest, get better, and repeat. Eventually, you'll find a way to walk without pain.
Talking the Walk: Assessing Your Effort |
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Use this “rate of exertion” (RPE) scale to gauge whether you're exercising hard enough. |
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Scale |
intensity |
Breathing/speech pattern |
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1 |
Very easy |
Relaxed respiratory; Singable |
|
2 |
Very easy |
Can speak easily in complete sentences. |
|
3 |
easy |
|
|
4 |
Easy to moderate |
The speech breaks down. |
|
5 |
moderate |
Breathing becomes heavy. |
|
6 |
It's hard to speak. |
|
|
7 |
Moderately wealthy |
Deep, forceful respiratory, but still sustained |
|
8 |
strong |
labored respiratory; Can't talk? |
|
9 |
in very labored respiratory; Borderline breathless |
|
|
10 |
Very strong |
Gasping for air |
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