Exercise and Your Heart A Guide to Physical Activity NIH NHLBI

Comparing the benefits and the risks Should you begin a regular exercise program? Consider the ways physical activity can benefit you and weigh them against the possible risks. Potential benefits more energy and capacity for work and leisure activities greater resistance to stress, anxiety and fatigue, and a better outlook on life increased stamina, strength and flexibility improved efficiency of the heart and lungs loss of extra pounds or body fat help in staying at desirable weight reduced risk of heart attack Potential risks muscle or joint injuries heat exhaustion or heat stroke on hot days (rare) aggravation of existing or hidden heart problems Should I consult a doctor before I start an exercise program? Most people do not need to see a doctor before they start since a gradual, sensible exercise program will have minimal health risks. However, some people should seek medical advice. Use the following checklist to find out if you should consult a doctor before you start or significantly increase your physical activity.* Mark those items that apply to you: Your doctor said you have a heart condition and recommended only medically supervised physical activity. During or right after you exercise, you frequently have pains or pressure in the left or mid-chest area, left neck, shoulder or arm. You have developed chest pain within the last month. You tend to lose consciousness or fall over due to dizziness. You feel extremely breathless after mild exertion. Your doctor recommended you take medicine for your blood pressure or a heart condition. Your doctor said you have bone or joint problems that could be made worse by the proposed physical activity. You have a medical condition or other physical reason not mentioned here which might need special attention in an exercise program. (For example, insulin-dependent diabetes.) You are middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program. If you've checked one or more items, see your doctor before you start. If you've checked no items, you can start on a gradual, sensible program of increased activity tailored to your needs. If you feel any of the physical symptoms listed above when you start your exercise program, contact your doctor right away. *This checklist has been developed from several sources, particularly the Physical Activity Readiness Questionnaire, British Columbia Ministry of Health, Department of National Health and Welfare, Canada (revised 1992). What if I've had a heart attack? Regular, brisk physical activity can help reduce your risk of having another heart attack. People who include regular physical activity in their lives after a heart attack improve their chances of survival. Regular exercise can also improve the quality of your life - how you feel and look. It can help you do more than before without pain (angina) or shortness of breath. If you've had a heart attack, consult your doctor to be sure you are following a safe and effective exercise program. Your doctor's guidance Is very Important because It could help prevent heart pain and for further damage from overexertion. Five common myths about exercise Myth 1. Exercising makes you tired. As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress. Myth 2. Exercising takes too much time. It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not have to take more than about 30 to 60 minutes, three or four times a week. If you don't have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life. Myth 3. All exercises give you the same benefits. All physical activities can give you enjoyment. Low-intensity activities - if performed daily - also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories. Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity. Myth 4. The older you are, the less exercise you need. We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. In general, middle-aged and older people benefit from regular physical activity just as young people do. Age need not be a limitation. In fact, regular physical activity in older persons increases their capacity to perform activities of daily living. What is important, no matter what your age, is tailoring the activity program to your own fitness level. Myth 5. You have to be athletic to exercise. Most physical activities do not require any special athletic skills. In fact, many people who found school sports difficult have discovered that these other activities are easy to do and enjoy. A perfect example is walking - an activity that requires no special talent, athletic ability or equipment.

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National Institutes of Health

National Heart, Lung, and Blood Institute