Healthy Heart Exercise Tips
By Wendy Kohatsu, M.D., East Tennessee State University
WomenHeart.org
The same patterns of inertia that drag us back into our old habits are often the ones that put us at risk for heart disease in the first place. Take action! Exercise not only reduces your risk for heart disease, but breaks up your day, reduces stress, and increases quality of life. Take a moment to ask yourself what you really need:
WomenHeart.org
The same patterns of inertia that drag us back into our old habits are often the ones that put us at risk for heart disease in the first place. Take action! Exercise not only reduces your risk for heart disease, but breaks up your day, reduces stress, and increases quality of life. Take a moment to ask yourself what you really need:
1Find an exercise buddy.
2Create a backup plan for exercise.
3Explore your exercise "style."
4Vary your exercise routine.
5Prepare your success.
6Consider trying resistance training.
7If you find you have trouble
8Making time to exercise
Often, you are not alone in your quest for wellness. Make plans to exercise with a friend. Take your pet, spouse, or kids for a walk. Join a walking club.
2Create a backup plan for exercise.
For example, on rainy days, go to a mall to walk, or if your walking partner can't join you for a session, commit to going anyway.
3Explore your exercise "style."
Do you like being outdoors, or do you prefer exercising in the privacy of your own home? You may find you enjoy swimming, water aerobics, or biking better than walking. Any exercise you enjoy doing will make it easier for you to incorporate it into your daily life. Try dancing, check out a Pilates class, or see what your local recreation center offers.
4Vary your exercise routine.
During a workout, alternate periods of moderate walking with brisk walking (really swing those arms!), or even skipping. Listen to music you enjoy with a tempo that matches your pace. If you find you stop your walking routine after a few weeks, accept it, and switch to a new activity for the next few weeks.
5Prepare your success.
Set goals. Put exercise on your "to-do" list, or day planner. If weight loss is a goal, and you need a dose of motivation, take a photo of yourself in a bathing suit and post it over your mirror or on your refrigerator! Enlist the aid of a personal trainer to keep you committed to your fitness program.
6Consider trying resistance training.
Increasing your lean muscle mass through resistance training only not helps you burn calories more efficiently, but tones up flabby body areas, improves your physique and posture, and increases your strength so that your aerobic activities are actually easier to perform. Check out the book Strong Women Stay Young, by Miriam Nelson, Ph.D., for resistance exercises you can start at home.
7If you find you have trouble
adhering to exercise and other life goals, then stop and kindly ask yourself if depression or anxiety is blocking your efforts. Don't let depression or anxiety be the thief in the night robbing you of enjoying the fullness of life. Remember that exercise increases natural mood enhancers/painkillers, but talking with others or seeking professional help may also be advised.
8Making time to exercise
and committing to regular workouts pays off in improved health, and efficiency so you work better, not longer.
Remember, you're worth it!