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Exercise: Designing a Cardiac Exercise Program
Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include:
- pleasure walking
- climbing stairs
- gardening
- yard work
- moderate-to-heavy housework
- dancing
- home exercise
However, more vigorous aerobic activities, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular, aerobic physical activity increases a person's capacity for exercise and plays a role in prevention of cardiovascular diseases. Aerobic exercise may also help to lower blood pressure.
These activities may include:
- brisk walking
- running
- swimming
- cycling
- roller skating
- jumping rope
Starting a daily exercise program:
It is always important to consult your physician before starting an exercise program. This is particularly true if any of the following apply to your current medical condition:
- chest pain or pain in the neck and/or arm
- shortness of breath
- a diagnosed heart condition
- joint and/or bone problems
- currently taking cardiac and/or blood pressure medications
- have not previously been physically active
- dizziness
If none of these apply to you, start gradually and sensibly. However, if you feel any of the physical symptoms listed above when you start your exercise program, contact your physician right away.
If one or more of the statements listed above applies for you, see your physician before beginning an exercise program. An exercise-stress test may be used to help plan your exercise program.
Benefits from regular exercise or physical activity:
- improves blood circulation throughout the body
- keeps weight under control
- improves blood cholesterol levels
- prevents and manages high blood pressure
- prevents bone loss
- boosts energy level
- releases tension
- improves the ability to fall asleep quickly and sleep well
- improves self-image
- helps manage stress
- counters anxiety and depression
- increases enthusiasm and optimism
- increases muscle strength
A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. For children, daily exercise deters conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life. For older people, daily physical activity helps delay or prevent chronic illnesses and diseases associated with aging, and maintains quality of life and independence longer.
Finding the right exercise program and the right preparation:
To be physically fit you do not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.
To achieve and maintain physical and cardiovascular fitness, orthopaedists advise following a balanced fitness program - a program that includes the following:
- If you have an existing medical condition, or are just starting an exercise program, be sure to consult your physician prior to beginning the program to make sure the exercise program that you choose is designed with your health and wellness top of mind.
- Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.
- In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and allow for some variety in your fitness routine - not only in the fitness activity that you choose, but in the time, and setting. This helps to eliminate boredom with any one activity or location.
- Be sure to start off any work-out/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.
- Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.
- Just as warming-up and stretching is important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.
