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The Benefits of Exercise / Why Should I Exercise?
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 Why exercise? There are so many ways that exercise helps your heart it is hard to know where to begin. But let's also review recommendations to insure your exercise is safe. Exercise is not helpful if the stress on your heart is excessive. Everyone's heart has a different ability to meet exercise challenge. The degree of challenge (stress) on the heart must be moderate, not extreme for any individual. A well-conditioned, young and trained heart will be able to meet bigger challenges than one that is older, has been sedentary and has some degree of artery blockage. Exercise Tolerance Testing is always recommended for anyone with heart disease or significant risk factors before starting exercise. This test helps define the appropriate exercise challenge for your heart.
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Before Beginning |
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Before beginning a new exercise program, or advancing a previously light exercise program, have a medical evaluation which includes medical history, physical exam, and, if over 40 years old or if you have heart disease, exercise tolerance testing. |
The challenge of exercise on a heart is not good if it is occasional. In order to be helpful, exercise must be consistent and regularly done. "Weekend Warrior" workouts, chores or recreations are not recommended, and they do not benefit your heart.
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How To Begin |
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Your heart is strengthened by the aerobic forms of exercise (brisk walking, biking, swimming). Start training slowly, 3 to 4 times per week. Plan 15 to 20 minute exercise sessions. Build exercise tolerance and endurance gradually. Over 4 to 6 weeks, increase the length of your exercise periods to about 30 minutes each. After 6 weeks, you will find you are better able to do challenging exercises (higher intensity). But, never strain. Always keep the exercise challenge "moderate" for your heart. |
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Healthy Heart Tips |
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If you're not convinced about the need to develop an exercise program for your life, you can at least try following some of these tips in your everyday routine. Take advantage of any opportunity for exercise. If done with this low gradient, you will find the next step easier to do.
- Take the stairs instead of an elevator or escalator at school or the mall. Just start with one flight. Soon, you'll be ready for two.
- Park your car at the far end of the parking lot. The short walk to and from the store or school helps your heart.
- If you ride a bus or subway, get off a stop before your destination. Walk the rest of the way.
If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch.
- Think of housework as an extra chance to exercise. Vacuuming briskly can be a real workout.
Mowing the lawn, pulling weeds, and raking leaves are chores that can be done yourself as a chance to exercise.
- If you have a dog, think of the dog as an exercise machine with fur. A brisk walk with the dog is good for both of your hearts. Make it a part of your daily routine.
- If you have a family, schedule an after-dinner walk. Make it quality time.
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If exercise is something you resist, visualize yourself increasing movement in a variety of ways. For example, you may enjoy walking with a friend instead of a lunch date, going to the park for a stroll in the middle of the afternoon, or bike riding with the family on Sunday. Expand your view of exercise, and it leads to more creative solutions for increasing activity. Every bit of movement beyond the chair helps. Start slowly, but keep it going. Return to How to Have a Healthy Heart. Take this preliminary to see if your condition could respond to treatment.
Not sure on your treatment options? For a limited time you can schedule a
to talk with a licensed doctor or clinician regarding your condition. Use our NutritionLocator to find a doctor in your area.
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