Exercising for a healthy heart

If you exercise daily, you may decrease your risk of a heart attack and stroke. If you’re not young and haven’t been exercising daily or have a chronic health problem, work with your doctor to improve an exercise program. To condition your heart safely:

• Start at an easiest level of exertion:

 Walk five to ten minutes up to short distance indoors. Increase five minutes a session, as tolerated.

• Schedule daily exercise:

Try for low- to moderate-intensity physical work for 30 to 60 minutes a day.

• Include variety:

Combine three types of exercise — stretching, aerobic and weight training — and three levels of intensity — warm-up, workout level and cool-down — in each exercise session.

• Cross-train to decrease your risk of injury:

Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling and jogging.

• Never overdo it:

 Don’t start rapidly and enhance gradually, permitting time between sessions for your body to take rest and to recover. A little muscle soreness when you try anything new is usual, but soreness doesn’t equal pain. If it hurts, avoid doing it.

• Enhance your physical work:

Even routine works like gardening, climbing staircase or washing floors can burn calories of your body and help in improving health, although not at the same class as a structured exercise program. Just keep moving like walking, etc.

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