Exercise
Exercise is very good for your heart as it
- halves your risk of developing heart disease
- reduces risk of diabetes and stroke
- lowers blood pressure and risk of osteoporosis
- helps you to lose weight
You will also benefit from more energy and reduced stress levels. Exercise makes you feel good and increases your confidence and mood.
You don’t have to go to a gym, play sports or use special equipment. Simple physical activities such as walking, cycling, dancing or swimming can benefit your heart health and overall wellbeing.
How fit are you?
You should do 30 minutes of moderate activity at least five times each week. Try walking, or another activity, that has made you feel warm and slightly out of breath. If the total time you spend doing this is less that 30 minutes per week, you are inactive.
Inactive people who start to take regular exercise will feel the most benefit. You can become more active by making small, but effective changes in your lifestyle.
- Walk short distances rather than use the bus or car
- Use the stairs instead of the lift
- Get off the bus one stop earlier and walk the rest of the way
- Put on some music at home and dance
Why is exercise good for your heart?
Physical activity raises HDL (good cholesterol) levels and helps prevent blood clotting.
Regular, moderate rhythmic exercise such as walking or swimming helps to reduce blood pressure in those with high blood pressure and may prevent high blood pressure from developing.
If you have already had a heart attack ask your GP what kind of exercise and how much will be suitable for you.
What exercises can you do?
The best type of exercise for your heart is aerobic exercise such as brisk walking, cycling, swimming, gardening or dancing. Aerobic activity increases the body’s demand for oxygen and adds to the workload of the heart and lungs, making the heart and circulation more efficient and helping to develop endurance.
Aerobic activity in which the body bears its own weight (not swimming) can also help prevent osteoporosis.