By DAWN KULESA and TIM NURGE
Movement is the key to life. A study published in the Journal “Circulation” found that “Participants who performed two to four times above the recommended amount of moderate physical activity had a [substantially] lower all-cause mortality [as well as] cardiovascular disease mortality. On top of that, there was an observed 25 to 27 percent lower risk of non-cardiovascular disease mortality.”
Taking personal charge of fitness may be one of the best decisions a person can ever make for heart and body. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly. Such physical activity helps to lower blood pressure, improve heart health, control weight, and reduce stress. However, sometimes it is not that simple. Motivation, time, physical, and medical limitations can get in the way.
For overall health benefits to the heart, lungs and circulation, get regular aerobic activity using the following guidelines:
–Set goals for exercise: having a plan in place can help with accountability.
–Find a partner: having a workout buddy is another way to keep each other on track.
–Sign up for classes: people who sign up for workout classes are more likely to go to them.
Most healthy people get the equivalent of at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking. Measure a moderate level of exercise by taking the “talk test”: if holding a conversation while active is easy, increase the pace to be a bit more of a challenge to talk while you are exercising.
Break it up. Even 30 minutes a day at least five days a week of physical activity is good initial goal. Shorter sessions count too. For those who suffer from chronic pain, pool aerobics or swimming are low impact activities to help get moving.
Physical activity should be spread throughout the week. Include flexibility/stretching exercises and muscle-strengthening activity at least two days a week. The National Institutes of Health reports that low relative skeletal muscle mass and its decline over time have been established as causative risk factors for metabolic syndrome and non-alcoholic fatty liver disease.
For those who have not been active for quite some time or are beginning a new activity or exercise program, start gradually. Consult with a doctor before beginning new physical activity to ensure the program is appropriate, especially for those with cardiovascular disease or any other pre-existing medical condition.
