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How much should I exercise?
What kind of exercise must I do?
How should I start an exercise program?
Are there any exercises I should avoid?
A regular exercise program reduces your chances of getting heart disease or having a heart attack. For at-risk patients—those with high blood pressure, who are overweight, or who have diabetes—exercise can be truly life-saving.
How much should I exercise?
Most doctors recommend that you exercise for 30 minutes at least three times per week.
What kind of exercise must I do?
Exercise does not have to be an exhausting workout. Any type of movement helps, even yard work or putting up storm windows! Just make sure that you like what you are doing, and that it doesn't make any medical conditions you may have any worse.
Good choices include:
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Brisk walking |
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Bicycling |
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Swimming |
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Using exercise equipment like a step machine, rowing machine, stationary bicycle, or treadmill |
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Joining friends in a game of basketball, hockey, or soccer |
If your goal is to lose weight, you will need to exercise a little longer, and more often: four or more days a week for 30 to 45 minutes. For weight loss, you must raise your heart rate to a level where you start to sweat, but can still talk to a friend while you work out. Ask your doctor about your "target heart rate," and be sure to do gentle exercises to warm up and cool down.
How should I start an exercise program?
If it has been a while since you last exercised regularly, start slowly. Walking is a great choice, because you can easily go further and walk longer once you've gotten stronger. Some other recommendations:
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Exercise at the same time of the day, so it becomes part of your routine |
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Vary your workout. Walk one day, go for a bike ride the next, and take a swim on another day. |
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Ask family and friends to join you, as it'll be easier to stick with your program |
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Join an exercise group, a health club, or an exercise program at a church or senior center. |
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Look for chances to be more active during the day, like taking the stairs instead of the escalator in the mall |
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Stop any activity that makes you dizzy or short of breath, or that gives you chest pain. |
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Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it |
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Don't get discouraged if you stop for awhile. Start over and slowly work back up to your old habits. |
Check with your health provider before starting an exercise program if:
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You are older than 50 |
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You have a history of heart disease, high blood pressure, or diabetes |
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You are joining a health club, or starting a period of intense training |
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You take a prescription medicine |
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You have problems with your bones or joints |
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You are a smoker |
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You are very overweight (obese) |
Are there any exercises I should avoid?
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Heavy lifting can over-stress your arteries and raise your blood pressure. If you are over 50, try avoid shoveling heavy snow or moving furniture. |
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