Exercise for a Healthy Heart

Your heart is a muscle, and like all muscles it becomes stronger as a result of exercise. Imagine lifting a heavy box; if you have strong arm and back muscles, the box is easier to lift and your body doesn’t strain as much, right? Well, it’s the same with your heart. A strong heart pumps blood through your body more effectively than a weak one.

Exercise can also lower blood pressure. Blood pressure is the force created by your heart as it pushes blood into the arteries and through your body - kind of like the pressure in a hose as water goes through it. High blood pressure (also called hypertension) occurs when there is resistance to blood flow, causing it to move through your arteries at a higher pressure than normal. This means your heart has to pump harder to get the blood around. Exercise can reduce this pressure by aiding blood flow.  

Exercise also increases HDL (good) cholesterol levels, while reducing LDL (bad) cholesterol levels. Healthier cholesterol levels mean a healthier heart.

Any type of exercise is beneficial for your health, but aerobic exercise strengthens your heart most effectively. 

To return to the box-lifting scenario; building up the muscles in your arms and back typically involves “strength-building” exercises such as weight lifting. But it’s different with your heart. Although your heart is also a muscle, it relies on aerobic (cardiovascular) exercise to grow stronger. Aerobic exercise basically means any exercise that works up a sweat and makes your heart beat faster, such as walking, jogging, swimming, and cycling.

To maximize the heart-health benefits of aerobic exercise, you need to work out 3-4 times per week for at least 20 minutes and exercise within your target heart rate.

Your target heart rate is the number of times your heart beats per minute, calculated at 50-85 percent of your maximum heart-rate capacity (MHR). To find out what your target heart rate is, click on the link at the end of this article.

To see if you're reaching your target heart rate while exercising, take your pulse a few times during your workout. Just measure the beats over 15 seconds and then multiply by four to get beats-per-minute.

"I don't like to jog" is no excuse for getting out of aerobic exercise. No one said you had to sport a pair of running shoes! There are many ways to do a cardio workout.

You could try:

• Salsa or ballroom dancing
• Tennis
• Cycling
• Kayaking
• Rowing
• Swimming
• Horse-back riding
• Badminton
• Aqua-aerobics
• and so on...

People often make the mistake of pushing themselves too hard while doing cardio exercise, which can make it pretty unenjoyable. There's no need to drive yourself to breaking point. What matters is that the exercise gets your heart rate up (but not above your target heart rate zone), and makes you break into at least a light sweat, and that you continue the exercise for at least 20 minutes.

If you haven't been exercising for a while, start slow and easy, with ten minutes a day and gradually increase the time and intensity of your exercise session. If you can't carry on a conversation while you exercise, you may be overdoing it.

Feeling motivated to get more active, and get your heart pumping healthy and strong?

If you're looking for an easy way to get started with cardio exercise, try walking for 20-30 minutes per day. As you get fitter, increase the speed at which you walk, the distance you walk, and the length of time you walk. Wearing a pedometer can help motivate you to walk more.

People who exercise most often and vigorously have the lowest risk for heart disease. However, any amount of exercise is better than none! Studies show that people who achieve even a moderate level of fitness are less likely to die early than people who have a low level of fitness.

How's that for motivation to move more?!

If you have heart disease it is particularly important to seek medical advice before beginning a workout program. Keep these tips in mind if you have an existing heart condition.

• Ask your doctor if you can participate in these activities: weightlifting, weight machines, jogging, or swimming.
  
  
• Avoid push-ups, sit-ups, and isometric exercises. Isometric exercises involve straining muscles against other muscles or an immovable object.
  

• Avoid extremely hot and cold showers or sauna baths after exercise.
  
  
• Do not go up steep hills during your activity, whenever possible. If you must walk in a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
  
  
• Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather). Then, gradually increase to your regular activity level.
  
  
• Do not exercise if you are not feeling well, or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
  
  
• If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for 15 minutes. If your pulse is still above 120-150 beats per minute, call your doctor for further instructions.
  
  
• Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. Learn to "read" your body and know when you need to stop an activity.
  
  
• Stop exercising and rest if you have any of the following symptoms:
  
  - Chest pain
  - Weakness
  - Dizziness or lightheadedness
  - Unexplained weight gain or swelling (call your doctor right away)
  - Pressure or pain in your chest, neck, arm, jaw or shoulder
  - Any other symptoms that cause concern.
  
  Call your doctor if these symptoms persist.