In this month, where hearts abound, it pays to be reminded about heart health and the amazing benefits of regular exercise on this most astonishing organ. Keeping your heart healthy with an ongoing regimen of cardiovascular conditioning will keep you young – and not just young at heart.
What women don’t know about heart disease will surely hurt them. Here are some alarming statistics we all need to keep in mind:
- Heart disease is the leading cause of death among women over 65.
- American women are four to six times more likely to die of heart disease than of breast cancer.
- Heart disease kills more women over 65 than all cancers combined.
The news, however, is not all bad. Diet and exercise can go a long way to dramatically reducing a woman’s risk of heart disease.
30 Minutes a Day
A recent joint study of The American Heart Association and The American College of Sports Medicine recommended that all healthy adults “need moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week or vigorous-intensity aerobic activity for a minimum of 20 minutes on three days each week.”
If you are already exercising regularly, you know first-hand the benefits of your fitness routine. The results are clear from the inside out. In addition to lowering cholesterol, strengthening your bones, and reducing your risk of a heart attack, cardiovascular exercise also shows in toned muscles, clear skin, and healthy weight.
It’s Never Too Late to Start
If you don’t exercise regularly, now is the time to start. It’s never too late to head down the path to good health. Your first step should be a consultation with your doctor or health-care provider. Once you’ve gotten the go-ahead to begin an exercise program, there are tips to get you started and keep you motivated. Here are just a few.
Tips for Getting Started
- Visit a nearby gym. Get recommendations from friends or on-line. Women-only gyms are gaining in popularity and can be a great place for women to begin a fitness program. Take advantage of classes and one-on-one instruction.
- Find a fitness buddy. Working out with a friend can be fun and also a great motivator. You’ll be less likely to skip a workout if you know someone is waiting for you.
- Act like a child. Remember all the activities you loved as a kid? See if you can’t resurrect your enthusiasm for them once again. Did you love to ice skate? Go to a local rink and try again. Was swimming your thing? Most community center swimming pools have master swim teams for all abilities. Dust off your bike or rent a new one to see if cycling might be just as fun now as it was then.
- Join a group. Whether it’s walking, running, biking, dancing, or hiking, there are groups for just about every pastime, groups that welcome new members. Scour the internet or local papers for meeting times and places. Specialty athletic stores are another good resource for group athletic activities.
- Make small changes. The American Heart Association study also indicates that health benefits are derived from physical activity of as little as 10 minutes and that these benefits are cumulative. You can walk briskly around the parking lot before you go into the mall, take steps rather than elevators, and run in place while you’re watching the news. These can all add up to the recommended 30 minutes.
- Keep a fitness journal. Keeping track of your progress is helpful, not only to have a record of your activity, but also to help you understand where challenges and opportunities lie in your routine. For instance, if you see that inclement weather stymies your progress, you might want to try working out in a gym.
- Get back on the horse. If you start an exercise routine and then stop for a few days, or even a few weeks, don’t be afraid to start again. It can often take several attempts to fully engage in a program of regular exercise.
Here are two places you can go to for more advice on exercising for a healthy heart.
The American Heart Association: (www.americanheart.org)
Heart.com: (www.heart.com/10-heart-healthy-exercise-tips.html)
