| Know the facts | Know your numbers | Know your risk factors | Manage your risk factors |
| Exercise for life | Eat heart healthy | Manage your stress | Work with your doctor |
| Additional Resources | |||
Heart Health
Eight Steps to a Healthy Heart
Step Five: Exercise for life
Be sure to consult your physician before starting any exercise program.Exercise at least 30 minutes a day on most (if not all) days of the week. Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure. It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications. Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.
Physical activity can bring you many health benefits. People who enjoy participating in moderate-intensity or vigorous-intensity physical activity on a regular basis benefit by lowering their risk of developing coronary heart disease, stroke, non-insulin-dependent (type 2) diabetes mellitus, high blood pressure, and colon cancer by 30-50% (USDHHS, 1996). Additionally, active people have lower premature death rates than people who are the least active.
Definitions
Moderate-intensity activity: the effort a healthy individual might expend while walking briskly, mowing the lawn, dancing, swimming, or bicycling on level terrain.Vigorous-intensity activity: the effort a healthy individual might expend while jogging, mowing the lawn with a non-motorized push-mower, chopping wood, participating in high-impact aerobic dancing, swimming continuous laps, or bicycling uphill.
