Heart Disease
Exercise
Why exercise?
Exercise is good for your heart!
Your heart is a muscle. Like any other muscle, it needs to stay active. You should ask your doctor what exercise program is right for you. For most people, moderate exercise for 30 minutes four or five times a week helps to reduce the risk of coronary heart disease.
Regular exercise helps to raise the level of "good" cholesterol (called HDL cholesterol). HDL helps remove "bad cholesterol" (LDL cholesterol) from your arteries. A high level of LDL in the blood can cause fatty buildup in your arteries, blocking the flow of blood and possibly leading to a heart attack.
Exercise also can help lower your blood pressure. If your blood pressure is too high, your risk of heart disease, and possible heart attack or stroke, is much greater than if you keep your blood pressure under control. Exercise can help you do this.
Exercise can also help you to lose weight. Being overweight can greatly increase your risk of heart disease, as well, by raising your blood pressure and your cholesterol level. Losing weight through a sensible program of exercise and diet can go a long way to keeping your heart as healthy as possible.
| Activity | Calories Burned per 20 Minutes of Activity |
| Walking (normal pace) | 80-140 |
| Stair climbing | 100-200 |
| Ballroom dancing | 50-100 |
| Softball | 60-140 |
| Bowling | 50-100 |
| Raking leaves | 60-100 |
| Gardening | 100-180 |
| House cleaning | 100-200 |
| Bicycling (8.8 km/h) | 120-125 |
Exercise has other health benefits too
Exercise also strengthens the lungs, tones the muscles, and keeps the joints in good condition. And if you have diabetes, exercise is an important part of achieving good diabetes control.
Exercise helps you cope with stress
Almost everyone at one time or another experiences stress. The effects of stress are the result of the hormone epinephrine ("adrenaline"), which is released into the blood, speeding up the heart and increasing the blood pressure. The release of epinephrine can be triggered by anything we are worried about or when any excess demands are made on us. Being subjected to stress on an occasional basis is not usually harmful. Continual stress, however, will eventually have a detrimental effect on your health. Whether you suffer because of stress depends on your reaction to it. Exercise is an excellent way of coping with stress, and incorporating a program of regular exercise into your daily routine can help you deal with stress more effectively. Here are some other good tips on how to cope with stress:
- Plan your day.
- Set realistic deadlines for your work.
- Adapt to the situation.
- Try not to "fight" the stress.
- Balance your diet.
- Put time aside each day to relax.
- Take time off — a change of routine can help you to relax.
