Exercise is one of the best ways to protect yourself against heart disease - an increasing risk among over 40 women. But what kind of exercise is best, and how much should you do?
The American Heart Association recommends 30 minutes or more of moderate activity per day as a good initial goal (and hopefully, build up from there). If you've been on the couch for awhile, start with a brisk walk 3 days a week. This step alone will cut your heart disease risk in half. Even mild activity, like walking at a reasonable pace a few times a week, can make a big difference in the health of your blood vessels. Raising your heart rate and dilating arteries modestly can help to lower your blood pressure and prevent atherosclerosis. Start with 20 to 30 minute walks three days a week, then build up to 30 minutes or more nearly every day. If you feel chest pressure, lightheadedness, or marked shortness of breath, see your doctor right away. If you're feeling good - pick up the pace!
The American Heart Association recommends 30 minutes or more of moderate activity per day as a good initial goal (and hopefully, build up from there). If you've been on the couch for awhile, start with a brisk walk 3 days a week. This step alone will cut your heart disease risk in half. Even mild activity, like walking at a reasonable pace a few times a week, can make a big difference in the health of your blood vessels. Raising your heart rate and dilating arteries modestly can help to lower your blood pressure and prevent atherosclerosis. Start with 20 to 30 minute walks three days a week, then build up to 30 minutes or more nearly every day. If you feel chest pressure, lightheadedness, or marked shortness of breath, see your doctor right away. If you're feeling good - pick up the pace!
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