Exercise Tips

The benefits

“The bottom line is that to prevent heart disease, people need to be active,” said John Quindry, Ph.D., a fellow with the American College of Sports Medicine (ACSM), in a prepared statement last March. “Research shows that exercise consistently improves heart disease-related factors like diabetes, high blood pressure and other chronic conditions, so you’re essentially knocking out multiple risk factors through physical activity.”

How much

The American Heart Association and ACSM recommend a minimum of 30 minutes of moderate-intensity aerobic exercise five days a week. Moderate intensity exercise is generally classified as a brisk walk, but anything that noticeably accelerates your heart rate will do. Also, research shows that breaking up the exercise into three sessions of 10 minutes is beneficial, too.

What to do

The mode of exercise you choose has little significance, according to Quindry, as long as you’re raising your heart rate. In terms of both biological and cardiovascular perspectives, your body won’t distinguish between hopping on an elliptical trainer and taking a vigorous hike. So do something you enjoy!

Caution!  ACSM recommends that if you’re sedentary and have one or more cardiovascular risk factors, seek exercise advice from your doctor. According to ACSM, risk factors are: age (45 or older for males, 55 or older for females), family history of heart disease, high blood pressure, diabetes, smoking, high cholesterol, poor diet and a sedentary lifestyle.

A diet high in salt can lead to high blood pressure and increased risk of heart attack and stroke.

—Exercise Tips from Vim & Vigor