 |
 Heart
disease is almost twice as likely to develop in inactive people than in
those who are active. But if you are inactive, "take
heart": obtaining the benefits of exercise isn’t as difficult
as you might think. The latest information about exercise shows that
several short sessions may be as beneficial as a single long one if the
total amount of exercise is the same. This means it’s easy to get much
of the daily exercise your body needs in the form of everyday activities.
There are many ways you can work exercise into your day. Consider two
big chores, for example—housekeeping and gardening. If you think of your
home and your yard as a health club, you will perform double duty by
keeping them, and your body, in shape. For a 150-pound person,
raking leaves burns the same amount of calories as walking 3.6 miles in an
hour. Mowing with a manual mower burns the same amount as playing singles’
tennis.
Throughout the day, there are numerous ways to get exercise in brief
spurts, both at home and at work:
- Go for a short walk before breakfast or after
dinner. Start with 5 -10 minutes and work up to 30.
- Walk to nearby stores and carry groceries home
in your arms.
- When walking, pick up the pace from leisurely
to brisk.
- When watching television, throw away the remote
control. Better yet, get a stationary bike and ride it while
watching television, or lift hand weights (or cans).
- Climb the stairs at home a few more times than
necessary.
- Move around while talking on a cordless phone.
- Park at the far end of the shopping mall
parking lot; wear your walking shoes and take an extra lap or two
around the mall.
- At the office, brainstorm with colleagues while
taking a walk.
- Take the stairs instead of the elevator. Get
off the bus a few blocks early.
- Walk to other offices, rather than use the
phone, when you need to talk to someone.
- At the airport, walk around while waiting for
your flight.
- Stay at hotels where you have access to a
fitness center.
- Take a jump rope or elastic exercise band in
your suitcase.
Sources: American
Heart Association and the American
Diabetes Association
If you have concerns about your heart or any aspect of your health, an
Alliance Primary Care physician
can help.
The heart hospitals of the Health Alliance -- The
Christ Hospital, The University Hospital and The Jewish Hospital are among the "Top
100 Cardiac Hospitals in the U.S." according to HCIA.
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