| The Benefits of Exercise |
An inactive lifestyle is one of the highest risk factors for heart disease, but it is something you can reverse. With regular exercise, you can reap these benefits:
|
| |
• |
|
Strengthen your heart and cardiovascular system |
|
|
|
|
|
Improve your circulation and help your body use oxygen better |
|
|
|
|
|
Improve your heart failure symptoms |
|
|
|
|
|
Increase energy levels so you can do more activities without becoming tired or short of breath |
|
|
|
|
|
Increase endurance |
|
|
|
|
|
Lower blood pressure |
|
|
|
|
|
Improve muscle tone and strength |
|
|
|
|
|
Improve balance and joint flexibility |
|
|
|
•
|
|
Strengthen bones |
| |
|
|
•
|
|
Help reduce body fat and maintain a healthy weight |
| |
|
|
•
|
|
Help reduce stress, tension, anxiety and depression |
| |
|
|
•
|
|
Boost self-image and self-esteem |
| |
|
|
•
|
|
Improve sleep |
| |
|
|
•
|
|
Make you feel more relaxed and rested |
| |
|
|
•
|
|
Make you look fit and feel healthy |
| |
|
|
|
| Best for your heart: Cardiovascular or aerobic exercise |
| |
• |
|
Aerobic exercise, which uses large muscle groups, has the most benefits for your heart. It strengthens the heart and lungs and improves the body's ability to use oxygen. Over time, aerobic exercise can help your heart function more efficiently, decreasing your heart rate and blood pressure and improve your breathing. |
|
|
|
|
|
Try walking, jogging, jumping rope, bicycling (stationary or outdoor), dancing, skating and other low-impact aerobics or water aerobics at your gym or community centre |
|
|
|
|
|
Start with a 20-30 minute session at least 3-4 times a week, and work your way up. |
|
|
| Some words of caution |
| |
• |
|
Take it easy on yourself: Start slow, specially especially if you have not been exercising regularly. |
|
|
|
|
|
Do warm-up exercises before, and cooldown exercises after, you exercise. |
|
|
|
|
|
It’s important to choose exercises that you enjoy, so that you’re more likely to stick with the programme. |
| |
|
|
• |
|
Get your doctor’s advice for an exercise programme that takes your current condition into account. |
| |
|
|
• |
|
Set a realistic schedule for workouts and have an equally realistic goal – you can start slow and gradually work your way up to a more intense exercise or bigger weight loss goal. |
| |
|
|
• |
|
Find an exercise buddy to help you stay motivated. |
| |
|
|
• |
|
Don’t invest in expensive equipment or a gym membership until you are sure you will use it regularly. Take advantage of free trial sessions at the gym or community centre. |
| |
|
|
• |
|
If you’ve had heart failure and want to exercise: do not start a programme unless your doctor has cleared you for a workout. |
| |
|
|
|
|
|
|
