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2 Exercising for a healthy heart

If you exercise regularly, you may lower your risk of a heart attack
and stroke If you are middle-aged or older and haven’t been exercising
regularly or have a chronic health problem, work with your doctor
to develop an exercise program To condition your heart safely:
• Start at a comfortable level of exertion
Try walking five to 10 minutes over a short distance indoors
Increase your time by five minutes a session as you’re able
• Schedule regular exercise
Aim for 30 to 60 minutes a day of low- to moderate-intensity physical
activity

• Include variety
Combine three types of exercise — stretching (flexibility), endurance
(aerobic or cardio) and strengthening (weight training) Start each
session with a warm-up of lower intensity, and cool down gradually
Mind-body exercises, such as yoga and tai chi, may provide even
greater benefits
• Cross-train to reduce your risk of injury
Alternate among exercises that emphasize different parts of the
body, such as swimming, bicycling and walking
• Don’t overdo it

Start slowly and build up gradually, allowing time between sessions
for your body to rest and recover And forget the saying “No pain,
no gain ” A little muscle soreness when you do something new isn’t
unusual, but soreness doesn’t equal pain If it hurts, stop doing it
• Increase your physical activity

Even routine activities such as gardening, climbing stairs or washing
floors can burn calories and help improve your health You’ll get
the most benefit from a structured exercise program, but any physical
movement helps Walk or bike to the store instead of driving, park
farther away at the shopping mall or take the stairs instead of taking
an elevator

4 Mayo Clinic