A Hearty Exercise For a Healthy Heart

Your heart is like other muscles in that it needs exercise to work efficiently. And the American Heart Association says only 22 percent of adults get enough exercise of the type that contributes to a healthy heart.

What kind of exercise would that be? Running 10 miles a day or swimming 100 laps? Not really. All it takes is a brisk 30 minute walk most days of the week. In fact, any activity that is repetitive and involves some vigorous movement of large muscles - such as brisk walking, jogging, swimming or bicycling - is good for your heart.

When you exercise, you are conditioning your heart to perform better under pressure. Exercise forces your heart to supply your muscles with more oxygen and energy than is needed during rest, as well as flush out wastes that pile up in the muscles faster than when you are at rest. The result, A fit heart that can fill with blood and squeeze it out more efficiently.

Here is what a great heart exercise routine should include:

• At least 5 minutes of warm-ups. Starting your exercise session gradually helps avoid injury and minimizes aches and pains later. Breathe deeply as you warm up.
• Moderate exercise. Exercise moderately for at least 30 minutes most days of the week. Don't exercise to the point of total breathlessness. You should be able to carry on a conversation while exercising.
• A cooldown. Allow you body to cool down and gradually return to rest. Do some gentle stretches to keep your body limber and flexible.

When starting an exercise program, particularly if you've been sedentary, begin easily and slowly increase the intensity and duration of the activity. Choose activities that you will want to do at least three times a week. Remember, before starting a new exercise program, check with your doctor first. This is especially important if you have a chronic health problem or take medications daily.

You also reap some long term health benefits from lower intensity activities such as housework, gardening and walking for pleasure.