Whether it is a structured exercise program or just part of your daily routine, all types of exercise add up to a healthier heart.
If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
Here are some tips for exercise success:
- Wear comfortable clothes and sneakers or flat shoes with laces.
- Start slowly. Gradually build up to 30 minutes of activity on most or all days of the week (or whatever your doctor recommends). If you don't have a 30-minute block of time, try two 15-minute sessions to meet your goal.
- Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
- Drink a cup of water before, during and after exercising (but check with the doctor, because some people need to limit their fluid intake).
- Ask family and friends to join you. You'll be more likely to stick with it.
- Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10-15 minutes to your next session.
- Use variety to keep your interest up. Walk one day, swim the next time then go for a bike ride on the weekend.
- Join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. (Remember to get your doctor's permission first.)
- Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10-15 minute walking breaks while watching TV or sitting for some other activity.
- Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
- Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.
- Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
- Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
- Use music to keep you entertained.
- Reward yourself at special milestones. Nothing motivates like success!
