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Get Moving! Feel Better!
 

 
Daily Bread
Are not all angels ministering spirits sent to serve those who will inherit salvation?
Hebrews 1:14
Physical activity is an excellent way to help prevent heart disease.

Are you a couch potato? Do you use your treadmill as a place to hang clothes?

It’s time to get moving! People who do not exercise regularly are much more likely to develop heart disease or have a stroke. Exercise is one of the best ways to prevent cardiovascular disease.

But take heart – you don’t have to be an athlete, join a fancy gym or buy the latest fitness equipment to exercise.

Moderate activities such as walking, gardening, housework or dancing for at least 30 minutes on most days can improve your heart health, according to the American Heart Association. If you haven’t been exercising regularly, you can start with 10 minutes of exercise and then work up to more. You should consult with your physician before starting an exercise program.

The American College of Sports Medicine offers these tips on exercise:
  • For moderate exercise, walk a little further each time you exercise and gradually increase the pace of your walks.
  • Some activities that involve jumping or pounding may be uncomfortable or can lead to injury. Swimming, in-line skating, cycling and rowing are easier on the joints.
  • Activities that require a lot of skill may discourage you. Try to avoid activities that do not fit with your skill base, and don't quit before you've developed the skills you need for the activity to become enjoyable. Try different activities to see what you like best.
  • Exercising with a group can be fun and beneficial. Sometimes exercising with other people is such fun that you're more likely to continue your fitness program. For safety reasons, some aerobic activities are best done with a group.
  • You should always be able to catch your breath and speak comfortably while exercising. It is also normal to sense effort, and maybe even discomfort, but you should never sense pain.
  • Always remember to warm up slowly and to cool down gradually. If you use a trainer, be sure to check credentials. The exercise industry is not well regulated, so be sure to ask questions and seek ACSM certified individuals.

Exercising regularly has many other benefits. You will feel better overall and will be more alert. Exercise is a great way to combat stress.

When beginning your quest for fitness, it’s best to have a plan in place. Use this checklist to begin:
  • Check with your doctor to make sure it’s OK to start an exercise program.
  • Start out with walking. If you haven’t exercised in a while, start with 10 minutes a day and gradually increase the pace and length of your walk.
  • Find some walking buddies. That will keep you motivated.
  • Consider joining a fitness center so that you can do weight training and take advantage of fitness classes.
  • Work up to exercising 30 minutes to one hour each day – provided that’s OK with your physician.

And have fun as you get moving to improve your heart health!

Published: December 29, 2005
Source: American Heart Association, American College of Sports Medicine
Writer: Beth Bartholomew, MA, APR


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