Exercise and your heart: a guide to physical activity.How can this pamphlet pamphlet, short unbound or paper-bound book of from 64 to 96 pages. The pamphlet gained popularity as an instrument of religious or political controversy, giving the author and reader full benefit of freedom of the press. help you? Regular, moderate physical activity can help improve the way you look, feel and work. This pamphlet provides up-to-date information on the effects of physical activity on your heart, and practical guidelines guidelines, n.pl a set of standards, criteria, or specifications to be used or followed in the performance of certain tasks. for starting and staying on your own exercise program. We hope this information will help you consider the ways physical activity can help you enjoy life more fully. Foreword fore·word n. A preface or an introductory note, as for a book, especially by a person other than the author. foreword Noun an introductory statement to a book Noun 1. Coronary heart disease coronary heart disease: see coronary artery disease. coronary heart disease or ischemic heart disease Progressive reduction of blood supply to the heart muscle due to narrowing or blocking of a coronary artery (see atherosclerosis). remains the No. 1 cause of death and disability in the United States United States, officially United States of America, republic (2005 est. pop. 295,734,000), 3,539,227 sq mi (9,166,598 sq km), North America. The United States is the world's third largest country in population and the fourth largest country in area. for both men and women. Almost half a million Americans die of coronary heart disease each year, and approximately half of these deaths are women. Preventing coronary heart disease remains the leading challenge to biomedical bi·o·med·i·cal adj. 1. Of or relating to biomedicine. 2. Of, relating to, or involving biological, medical, and physical sciences. researchers and public health workers today. On the average, almost three Americans will suffer a heart attack every minute of the day, adding up to almost one and a half million attacks each year. At the National Heart, Lung, and Blood institute National Heart, Lung, and Blood Institute, n.pr established in 1948, this division of the National Institutes of Health is responsible for research and education on cardiovascular, pulmonary, systemic diseases, and sleep disorders. (NHLBI NHLBI, n.pr See National Heart, Lung, and Blood Institute. ) and the American Heart Association American Heart Association (AHA), n.pr a national voluntary health agency that has the goal of increasing public and medical awareness of cardiovascular diseases and stroke, and thereby reducing the number of associated deaths and disabilities. (AHA AHA American Heart Association; American Hospital Association. ), we are committed to addressing this challenge by encouraging fundamental research on the causes and treatment of coronary heart disease and by strengthening our disease prevention and health promotion programs. We have seen a dramatic decline in coronary heart disease mortality during the past two decades. This has been accompanied by a growing interest in making lifestyle changes which can reduce the risks for coronary heart disease. With prevention as our ultimate goal, the communication of health information to the public will continue to be an important part of our activities. We have long provided the public with educational materials to help reduce three primary risk factors: high blood pressure, cigarette smoking and high blood cholesterol. In recent years, the Years, The the seven decades of Eleanor Pargiter’s life. [Br. Lit.: Benét, 1109] See : Time NHLBI and the AHA have addressed another major risk factor -- sedentary lifestyle
Sedentary lifestyle is a type of lifestyle most commonly found in modern (particularly Western) cultures. It is characterized by sitting or remaining inactive for most of the day (for example, in an office. , or physical inactivity physical inactivity A sedentary state. Cf Physical activity. . The results of various studies now show that regular physical activity can help reduce the risk of heart disease. It also can help control other contributing risk factors, including obesity obesity, condition resulting from excessive storage of fat in the body. Obesity has been defined as a weight more than 20% above what is considered normal according to standard age, height, and weight tables, or by a complex formula known as the body mass index. and diabetes. We hope that this booklet
We are delighted to join together to provide this message about physical activity. We believe that collaboration Working together on a project. See collaborative software. is one important way of performing common public health missions. Revising and distributing this publication is only one example of this ongoing partnership. Do we get enough exercise from our daily activities? Most Americans get little vigorous exercise vigorous exercise A form of exercise that is intense enough to cause sweating and/or heavy breathing/ and/or ↑ heart rate to near maximum; VE is formally defined as that which requires > 6 METs; there is a graded inverse relationship between total physical at work or during leisure hours. Today, only a few jobs require vigorous physical activity. People usually ride in cars or buses and watch TV during their free time rather than be physically active. Activities like golfing and bowling provide people with some benefit. But they do not provide the same benefits as regular, more vigorous exercise. Evidence suggests that even low- to moderate-intensity activities can have both short- and long-term Long-term Three or more years. In the context of accounting, more than 1 year. long-term 1. Of or relating to a gain or loss in the value of a security that has been held over a specific length of time. Compare short-term. benefits. If done daily, they help lower your risk of heart disease. Such activities include pleasure walking, stair climbing Stair climbing is the climbing of a flight of stairs. It is often described as a "low-impact" exercise, often for people who have recently started trying to get in shape. A common phrase in health pop culture is "Take the stairs, not the elevator". , gardening, yardwork, moderate to heavy housework, dancing and home exercise. More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk. Today, many people are rediscovering the benefits of regular, vigorous exercise -- activities like swimming, brisk Brisk as a proper name may refer to:
1. having molecular oxygen present. 2. growing, living, or occurring in the presence of molecular oxygen. 3. requiring oxygen for respiration. 4. " -- meaning the body uses oxygen to produce the energy needed for the activity. Aerobic exercises aerobic exercise, n sustained repetitive physical activity, such as walking, dancing, cycling, and swimming, that elevates the heart rate and increases oxygen consumption resulting in improved functioning of cardio-vascular and respiratory systems. can condition your heart and lungs if performed at the proper intensity for at least 30 minutes, 3-4 times a week. But you don't don't 1. Contraction of do not. 2. Nonstandard Contraction of does not. n. A statement of what should not be done: a list of the dos and don'ts. have to train like a marathon runner to become more physically fit! Any activity that gets you moving around, even it it's done for just a few minutes each day, is better than none at all. For inactive in·ac·tive adj. 1. Not active or tending to be active. 2. a. Not functioning or operating; out of use: inactive machinery. b. people, the trick is to get started. One great way is to take a walk for 10-15 minutes during your lunch break. Other ideas in this pamphlet will help you get moving and living a more active life. What are the benefits of regular physical activity? These are the benefits often experienced by people who get regular physical activity. Feeling better Regular physical activity -- * gives you more energy * helps in coping with The Coping With series of books is a series of books aimed at 11-16 year olds, written by Peter Corey and published by Scholastic Hippo. The first book, Coping with Parents, was released in 1989, and the series continued until the last book, Coping with Cash stress * improves your self-image self-image n. The conception that one has of oneself, including an assessment of qualities and personal worth. * increases resistance to fatigue fatigue, in engineering fatigue, in engineering, microscopic cracking of materials, especially metals, after repeated applications of stress. Fissures may be formed within pieces of metal during their manufacture when, while cooling from the molten state, * helps counter anxiety and depression * helps you to relax and feel less tense * improves the ability to fall asleep quickly and sleep well * provides an easy way to share an activity with friends or family and an opportunity to meet new friends Looking better Regular physical activity -- * tones your muscles * burns off calories to help lose extra pounds or helps you stay at your desirable weight * helps control your appetite You need to burn off 3,500 calories more than you take in to lose 1 pound. If you want to lose weight, regular physical activity can help you in either of two ways. First, you can eat your usual amount of calories, but be more active. For example: A 200-pound person who keeps on eating the same amount of calories, but decides to walk briskly brisk adj. brisk·er, brisk·est 1. Marked by speed, liveliness, and vigor; energetic: had a brisk walk in the park. 2. each day for 11/2 miles will lose about 14 pounds in 1 year. Or second, you can eat fewer calories and be more active. This is an even better way to lose weight. About three-fourths of the energy you burn every day comes from what your body uses for its basic needs, such as sleeping, breathing, digesting food and reclining. A person burns up only a small amount of calories with daily activities such as sifting. Any physical activity in addition to what you normally do will burn up extra calories. The average calories spent per hour by a 150-pound person are listed below. (A lighter person burns fewer calories; a heavier person burns more.) Since exact calorie calorie, abbr. cal, unit of heat energy in the metric system. The measurement of heat is called calorimetry. The calorie, or gram calorie, is the quantity of heat required to raise the temperature of 1 gram of pure water 1°C;. figures are not available for most activities, the figures below are averaged from several sources and show the relative vigor VIGOR Internal medicine A clinical study–Vioxx GI Outcomes Report comparing a proprietary COX-2 inhibitor to standard NSAIDs of the activities. Activity Calories burned Bicycling 6 mph 240 cals./hr. Bicycling 12 mph 410 cals./hr. Cross-country skiing 700 cals./hr. Jogging 5 1/2 mph 740 cals./hr. Jogging 7 mph 920 cals./hr. Jumping rope 750 cals./hr. Running in place 650 cals./hr. Running 10 mph 1280 cals./hr. Swimming 25 yds/min. 275 cals./hr. Swimming 50 yds/min. 500 cals./hr. Tennis-singles 400 cals./hr. Walking 2 mph 240 cals./hr. Walking 3 mph 320 cals./hr. Walking 41/2 mph 440 cals./hr. The calories spent in a particular activity vary in proportion to one's body weight. For example, a 100-pound person burns 1/3 fewer calories, so you would multiply mul·ti·ply v. 1. To increase the amount, number, or degree of. 2. To breed or propagate. the number of calories by 0.7. For a 200-pound person, multiply by 1.3. Working harder or faster for a given activity will only slightly increase the calories spent. A better way to burn up more calories is to increase the time spent on your activity. Working better Regular physical activity -- * helps you to be more productive at work * increases your capacity for physical work * builds stamina Stamina Staying power, endurance. Mentioned in: Tai Chi for other physical activities * increases muscle strength * helps your heart and lungs work more efficiently Consider the benefits of a well-conditioned heart: In 1 minute with 45 to 50 beats, the heart of a well-conditioned person pumps the same amount of blood as an inactive person's heart pumps in 70 to 75 beats. Compared to the well-conditioned heart, the average heart pumps up to 36,000 more times per day, 13 million more times per year. Feeling, looking, and working better -- all these benefits from regular physical activity can help you enjoy your life more fully. Can physical activity reduce my chances of getting a heart attack? Yes! Various studies have shown that physical inactivity is a risk factor for heart disease. Overall, the results show heart disease is almost twice as likely to develop in inactive people than in those who are more active. Regular physical activity (even mild to moderate exercise) can help reduce your risk of heart disease. In fact, burning calories through physical activity may help you lose weight or stay at your desirable weight -- which also helps lower your risk of heart disease. The best exercises to strengthen your heart and lungs are the aerobic ones like brisk walking, jogging jogging Aerobic exercise involving running at an easy pace. Jogging (1967) by Bill Bowerman and W.E. Harris boosted jogging's popularity for fitness, weight loss, and stress relief. , cycling and swimming. Coronary artery disease coronary artery disease, condition that results when the coronary arteries are narrowed or occluded, most commonly by atherosclerotic deposits of fibrous and fatty tissue. is the major cause of heart disease and heart attack in America. It develops when fatty deposits build up on the inner walls of the blood vessels Blood vessels Tubular channels for blood transport, of which there are three principal types: arteries, capillaries, and veins. Only the larger arteries and veins in the body bear distinct names. feeding the heart (coronary arteries Coronary arteries The two main arteries that provide blood to the heart. The coronary arteries surround the heart like a crown, coming out of the aorta, arching down over the top of the heart, and dividing into two branches. ). Eventually one or more of the major coronary arteries may become blocked -- either by the buildup build·up also build-up n. 1. The act or process of amassing or increasing: a military buildup; a buildup of tension during the strike. 2. of deposits or by a blood clot blood clot n. A semisolid, gelatinous mass of coagulated blood that consists of red blood cells, white blood cells, and platelets in a fibrin network. forming in the artery's narrowed passageway. The result is a heart attack. We know that there are several factors that can increase your risk for developing coronary artery disease -- and thus the chances for a heart attack. Fortunately, many of these risk factors can be reduced or eliminated. The risk factors for heart disease that you can do something about are: Cigarette Smoking, High Blood Pressure, High Blood Cholesterol, Physical Inactivity and Obesity. The more risk factors you have, the greater your risk for heart disease and heart attack. Cigarette Smoking. Heavy smokers are two to four times more likely to have a heart attack than nonsmokers. The heart attack death rate among all smokers is 70 percent greater than among nonsmokers. People who are active regularly are more likely to cut down or stop cigarette smoking. High Blood Pressure. The higher your blood pressure, the greater your risk of developing heart disease or stroke. A blood pressure of 140/90 mmHg (millimeters of mercury) or greater is generally classified as high blood pressure. Regular physical activity, even of moderate intensity, can help reduce high blood pressure in some people. This type of activity may also help prevent high blood pressure. High Blood Cholesterol. A blood cholesterol level of 240 mg/dl (milligrams per deciliter deciliter /dec·i·li·ter/ (dL) (des´i-le?ter) one tenth (10minus;1) of a liter; 100 milliliters. Deciliter (dL) 100 cubic centimeters (cc). Mentioned in: Hypercholesterolemia ) or above is high and increases your risk of heart disease. A total blood cholesterol of under 200 mg/dl is desirable and usually puts you at a lower risk of heart disease. Cholesterol in the blood is transported by different types of particles <onlyinclude> This is a list of particles in particle physics, including currently known and hypothetical elementary particles, as well as the composite particles that can be built up from them. . One of these particles is a protein called high density lipoprotein High density lipoprotein (HDL) A fraction of total serum lipids, the so called "good" cholesterol. Mentioned in: Hypercholesterolemia or HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. . HDL has been called "good" cholesterol because research has shown that high levels of HDL are linked with a lower risk of coronary artery disease. Regular moderate-to-vigorous physical activity is linked with increased HDL levels. Physical inactivity. The lack of physical activity increases your risk for developing heart disease. Even persons who have had a heart attack can increase their chances of survival if they change their habits to include regular physical activity. It can help control blood lipids lipids, a broad class of organic products found in living systems. Most are insoluble in water but soluble in nonpolar solvents. The definition excludes the mineral oils and other petroleum products obtained from fossil material. , diabetes and obesity as well as help to lower blood pressure. Also, physical activity of the right intensity, frequency and duration can increase the fitness of your heart and lungs -- which may help protect you against heart disease even if you have other risk factors. Obesity. Excess weight may increase your risk of developing high blood pressure, high blood cholesterol and diabetes. Regular physical activity can help you maintain your desirable body weight. People at their desirable weight are less likely to develop diabetes. And, exercise may also decrease a diabetic diabetic /di·a·bet·ic/ (-bet´ik) 1. pertaining to or affected with diabetes. 2. a person with diabetes. di·a·bet·ic adj. 1. person's need for insulin insulin, hormone secreted by the β cells of the islets of Langerhans, specific groups of cells in the pancreas. Insufficiency of insulin in the body results in diabetes. Insulin was one of the first products to be manufactured using genetic engineering. . Remember that even if you are active, you should not ignore other risk factors. Reduce or eliminate any risk factors you can to lower your chances of having a heart attack. Are there any risks in exercising? Muscles and joints The most common risk in exercising is injury to the muscles and joints. This usually happens from exercising too hard or for too long -- particularly if a person has been inactive for some time. However, most of these injuries can be prevented or easily treated as explained in "Effective ways to avoid injuries" on page 28. Heat exhaustion heat exhaustion, condition caused by overexposure to sunlight or another heat source and resulting in dehydration and salt depletion, also known as heat prostration. The symptoms are severe headaches, weakness, dizziness, blurred vision, and sometimes unconsciousness. and heat stroke If precautions precautions Infectious disease The constellation of activities intended to minimize exposure to an infectious agent; precautions imply that the isolation of an infected Pt is optional, but not mandatory. are not taken during hot, humid hu·mid adj. Containing or characterized by a high amount of water or water vapor: humid air; a humid evening. See Synonyms at wet. days, heat exhaustion or heat stroke can occur -- although they are fairly rare. Heat stroke is the more serious of the two. Their symptoms are similar: Heat exhaustion Heat stroke dizziness dizziness headache headache nausea nausea confusion thirst body temperature below normal muscle cramps sweating stops high body temperature The last two symptoms of heat stroke are important to know. If the body temperature becomes dangerously high, it can be a serious problem. Both heat exhaustion and heat stroke can be avoided if you drink enough liquids to replace those lost during exercise. And be sure to take the other important precautions listed on page 29 in the section on avoiding injuries. Heart problems In some cases, people have died while exercising. Most of these deaths are caused by overexertion overexertion horses appear to be able to race beyond their real capacity when they are not properly fit and develop pulmonary edema as a result. in people who already had heart conditions. In people under age 30, these heart conditions are usually congenital heart defects Congenital heart defects Congenital means conditions which are present at birth. Congenital heart disease includes a variety of defects that babies are born with. Mentioned in: Heart Failure, Heart Surgery for Congenital Defects (heart defects present at birth). In people over age 40, the heart condition is usually coronary artery disease (the buildup of deposits of fats in the heart's blood vessels). Many of these deaths have been preceded by warning signs such as chest pain, lightheadedness, fainting fainting or syncope (sĭng`kəpē), temporary loss of consciousness caused by an insufficient supply of oxygen to the brain. and extreme breathlessness breathlessness see dyspnea, hyperpnea, tachypnea. breathlessness Emergency medicine A lack of breathing, detected by a rescuer by looking for chest movements, listening for air escaping during exhalation, and feeling for air flow. . These are symptoms that should not be ignored and should be brought to the attention of a doctor immediately. Some of the deaths that occur during exercise are not caused by the physical effort itself. Death can occur at any time and during any kind of activity -- eating, sleeping, sitting. This does not necessarily mean that a particular activity caused the death -- only that the two events happened at the same time. No research studies have shown that physically active people are more likely to have sudden, fatal heart attacks than inactive people. In fact, a number of studies have shown a reduced risk of sudden death for people who are physically active. Exercising too hard is not beneficial for anyone, however, and is especially strenuous stren·u·ous adj. 1. Requiring great effort, energy, or exertion: a strenuous task. 2. Vigorously active; energetic or zealous. for out-of-shape, middle-aged middle-aged adjective Referring to a person between age 45 and 65, used in taking a history. Cf Elderly, Older. and older persons. It is very important for these people to follow a gradual and sound exercise program. If you consider the time your body may have been out of shape, it is only natural that it will take time to get it back into good condition. A gradual approach will help you maximize your benefits and minimize your risks. 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 Any circumstances surrounding the commission of a crime that increase its seriousness or add to its injurious consequences. Such circumstances are not essential elements of the crime but go above and beyond them. 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 su·per·vise tr.v. su·per·vised, su·per·vis·ing, su·per·vis·es To have the charge and direction of; superintend. [Middle English *supervisen, from Medieval Latin 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 dizziness: see vertigo. . [] You feel extremely breathless breath·less adj. 1. Breathing with difficulty; gasping: was breathless from running. 2. Marked by the suspension of regular breathing, as from tension or excitement: after mild exertion exertion, n vigorous action, a great effort, a strong influence. . [] 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 in·su·lin-de·pen·dent diabetes n. See diabetes mellitus. . [] 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. 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 Angina Definition Angina is pain, "discomfort," or pressure localized in the chest that is caused by an insufficient supply of blood (ischemia) to the heart muscle. ) or shortness of breath Shortness of Breath Definition Shortness of breath, or dyspnea, is a feeling of difficult or labored breathing that is out of proportion to the patient's level of physical activity. . 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. How do different activities help my heart and lungs? Some types of activity will improve the condition of your heart and lungs if they are brisk, sustained and regular. Low-intensity activities do not condition the heart and lungs much. But they can have other long-term health benefits. The columns below describe three types of activities and how they affect your heart. Column A -- These vigorous exercises are especially helpful when done regularly. To condition your heart and lungs, the AHA recommends that you do them for at least 30 minutes, three or four times a week, at more than 50 percent of your exercise capacity. (See page 23 on target heart rate zone. Other health experts suggest a shorter period for higher-intensity activities. These exercises can also burn up more calories than those that are not so vigorous. Column B -- These activities are moderately vigorous but still excellent choices. When done briskly for 30 minutes or longer, three or four times a week, they can also condition your heart and lungs. Column C -- These activities are not vigorous or sustained. They still have benefits -- they can be enjoyable, improve coordination and muscle tone, relieve tension, and also help burn up some calories. These and other low-intensity activities -- like gardening, yardwork, housework, dancing and home exercise -- can help lower your risk of heart disease if done daily. A B C Do condition Can condition Do not heart and lungs heart and lungs condition much Aerobic Dancing Downhill Skiing Badminton Bicycling Basketball Baseball Cross-Country Skiing Field Hockey Bowling Hiking (uphill) Calisthenics Croquet Ice Hockey Handball Football Jogging Racquetball Gardening Jumping Rope Soccer Golf (on foot or by cart) Rowing Squash Housework Running in Place Tennis (singles) Ping-pong Stair-Climbing Volleyball Shuffleboard Stationary Cycling Walking Moderately Social Dancing Swimming Softball Walking Briskly Walking Leisurely The key to success How do I begin? The key to a successful program is choosing an activity (or activities) that you will enjoy. Even moderate levels of activity have important health benefits. Here are some questions that can help you choose the right kind of activity for you: 1. How physically fit are you? If you've been inactive for a while, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become more fit without straining your body. Once you are in better shape, you can gradually change to a more vigorous activity if you wish. 2. How old are you? If you are over 40 and have not been active, avoid very strenuous programs such as jogging when you're first starting out. For the first few months, build up the length and intensity of your activity gradually. Walking and swimming are especially good forms of exercise for all ages. 3. What benefits do you want from exercising? If you want the benefits of exercise that condition your heart and lungs, check the activities in columns A and B on page 19. These activities -- as well as those listed in column C -- also give you other benefits as described in this booklet. 4. Do you like to exercise alone or with other people? Do you like individual activities such as swimming, team sports such as soccer, or two-person activities such as racquetball racquetball, sport played indoors by two or four players, combining elements of court handball and such racket games as squash racquets. It is played on a standard handball court 40 ft (12.2 m) long, 20 ft (6. ? How about an aerobics aerobics (ârō`biks), [Gr.,=with oxygen], system of endurance exercises that promote cardiovascular fitness by producing and sustaining an elevated heart rate for a prolonged period of time, thereby pumping an increased amount of oxygen-rich class or ballroom
A ballroom is a large room inside a building, the designated purpose of which is holding formal dances called balls. dancing? Companionship companionship the faculty possessed by most truly domesticated animals. They are social creatures and have a great need for the companionship of other animals. Animals in groups are quieter and more productive as a rule. can help you get started and keep going. If you would like to exercise with someone else, can you find a partner easily and quickly? If not, choose another activity until you can find a partner. 5. Do you prefer to exercise outdoors or in your home? Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from the weather and can offer the convenience of exercising at home as with stationary Stationary can mean:
6. How much money are you willing to spend for sports equipment or facilities? Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes walking shoes walk npl → chaussures fpl de marche walking shoes walk npl → Wanderschuhe pl walking shoes npl . Also, many communities offer free or inexpensive recreation facilities and physical activity classes. 7. When can you best fit the activity into your schedule? Do you feel more like being active in the morning, afternoon, or evening? Consider moving other activities around. Schedule your activity as a regular part of your routine. Remember that exercise sessions are spread out over the week and needn't take more than about 10 to 15 minutes at a time. By choosing activities you like, you will be more likely to keep doing them regularly and enjoying the many benefits of physical activity. How do I pace myself. Build up slowly If you've been inactive for a long while, remember it will take time to get into shape. Start with low- to moderate-level activities for at least several minutes each day. See the sample walking program on page 32, for example. You can slowly increase your time or pace as you become more fit. And you will feel more fit after a few weeks than when you first started. How hard should I exercise? It's important to exercise at a comfortable pace. For example, when jogging or walking briskly you should be able to keep up a conversation comfortably. If you do not feel normal again within 10 minutes of stopping exercise, you are pushing yourself too much. Also, if you have difficulty breathing, experience faintness faint adj. faint·er, faint·est 1. Lacking strength or vigor; feeble. 2. Lacking conviction, boldness, or courage; timid. 3. a. or prolonged pro·long tr.v. pro·longed, pro·long·ing, pro·longs 1. To lengthen in duration; protract. 2. To lengthen in extent. weakness during or after exercising, you are exercising too hard. Simply cut back. If your goal is to improve the fitness of your heart and lungs, you can find out how hard to exercise by keeping track of your heart rate. Your maximum heart rate is the fastest your heart can beat. Exercise above 75 percent of your maximum heart rate may be too strenuous unless you are in excellent physical condition. Exercise below 50 percent gives your heart and lungs little conditioning. Therefore, the best activity level is 50 to 75 percent of this maximum rate. This 50-75 percent range is called your target heart rate zone. When you begin your exercise program, aim for the lower part of your target zone (50 percent) during the first few months. As you get into better shape, gradually build up to the higher part of your target zone (75 percent). After 6 months or more of regular exercise, you can exercise at up to 85 percent of your maximum heart rate -- if you wish. However, you do not have to exercise that hard to stay in good condition. To find your target zone, look for the age category closest to your age in the table below and read the line across. For example, if you are 30, your target zone is 95 to 142 beats per minute beats per minute Cardiac pacing The unit of measure for the frequency of heart depolarizations or contractions each minute–or pulse rate . If you are 43, the closest age on the chart is 45; the target zone is 88 to 131 beats per minute.
Age Target HR Zone Average Maximum
50-75% Heart Rate 100%
20 years 100-1 50 beats per min. 200
25 years 98-146 beats per min. 195
30 years 95-142 beats per min. 190
35 years 93-138 beats per min. 185
40 years 90-135 beats per min. 180
45 years 88-131 beats per min. 175
50 years 85-127 beats per min. 170
55 years 83-123 beats per min. 165
60 years 80-120 beats per min. 160
65 years 78-116 beats per min. 155
70 years 75-113 beats per min. 150
Your maximum heart rate is approximately 220 minus your age. However, the above figures are averages and should be used as general guidelines. Note: A few high blood pressure medicines lower the maximum heart rate and thus the target zone rate. If you are taking high blood pressure medications, call your physician to find out if your exercise program needs to be adjusted. To see if you are within your target heart rate zone, take your pulse immediately after you stop exercising. 1. When you stop exercising, quickly place the tips of your first two fingers lightly over one of the blood vessels on your neck (carotid arteries Carotid arteries The four principal arteries of the neck and head. There are two common carotid arteries, each of which divides into the two main branches (internal and external). Mentioned in: Endarterectomy ) located to the left or right of your Adam's apple Adam's apple: see larynx. . Another convenient pulse spot is the inside of your wrist just below the base of your thumb. 2. Count your pulse for 10 seconds and multiply by six. 3. If your pulse falls within your target zone, you're doing fine. If it is below your target zone, exercise a little harder next time. And if you're above your target zone, exercise a little easier. Don't try to exercise at your maximum heart rate -- that's working too hard. 4. Once you're exercising within your target zone, you should check your pulse at least once each week during the first 3 months and periodically after that. A special tip: Some people find that exercising within their target zone seems too strenuous. If you start out lower, that's okay, too. You will find that with time you'll become more comfortable exercising and can increase to your target zone at your own rate. How long should I exercise? That depends on your age, your level of physical fitness, and the level of intensity of your exercise. If you are inactive now, you might begin slowly with a 10-1 5 minute walk or other short session, three times a week. As you become more fit, you can do longer sessions or short sessions more often. If you're active already and your goal is to condition your heart and lungs, try for a minimum of 30 minutes at your target heart rate zone. Each exercise session should include: Warm up 5 minutes Begin exercising slowly to give your body a chance to limber up to change a gun carriage into a four-wheeled vehicle by attaching the limber. See also: Limber and get ready for more vigorous exercise. Start at a medium pace and gradually increase it by the end of the 5-minute warm-up warm-up pre-race exercise by a horse. period. Note: With especially vigorous activities such as jumping rope, jogging or stationary cycling, warm up for 5-10 minutes by jumping rope or jogging slowly, warming up to your target zone. It is often a good idea to do stretching exercises after your warm-up period and after your exercise period. Many of these stretching exercises can be found in books on sports medicine sports medicine, branch of medicine concerned with physical fitness and with the treatment and prevention of injuries and other disorders related to sports. Knee, leg, back, and shoulder injuries; stiffness and pain in joints; tendinitis; "tennis elbow"; and and running. Below are three stretches you can use in your warm-up period and after your cool-down period. Each of these exercises help stretch different parts of your body. Do stretching exercises slowly and steadily, and don't bounce 1. bounce - (Perhaps by analogy to a bouncing check) An electronic mail message that is undeliverable and returns an error notification (a "bounce message") to the sender is said to "bounce". 2. bounce - To play volleyball. The now-demolished D. C. when you stretch. Wall push: Stand about 1 1/2 feet away from the wall. Then lean forward pushing against the wall, keeping heels flat. Count to 10 (or 20 for a longer stretch), then rest. Repeat one to two times. Palm touch: Stand with your knees slightly bent. Then bend from the waist and try to touch your palms to the floor. Count to 10 or 20, then rest. Repeat one to two times. If you have lower back problems, do this exercise with your legs crossed. Toe touch A toe touch is an unethical journalistic practice by which a journalist makes a short, often momentary trip to a city in order to justify a dateline being added to a news story. : Place your right leg level on a stair stair n. 1. A series or flight of steps; a staircase. Often used in the plural. 2. One of a flight of steps. [Middle English, from Old English , chair, or other object. With your other leg slightly bent, lean forward and slowly try to touch your right toe with right hand. Hold and count to 10 or 20, then repeat with left hand. Do not bounce. Then switch legs and repeat with each hand. Repeat entire exercise one to two times. Exercising within your target zone 30-60 minutes Build up your exercising time gradually over the weeks ahead until you reach your goal of 30-60 minutes. Once you get in shape, your exercising will last from 30 to 60 minutes depending on the type of exercise you are doing and how briskly you do it. For example -- for a given amount of time, jogging requires more energy than a brisk walk. Jogging will thus take less time than walking to achieve the same conditioning effect. For two examples of how to build up to the goal of 30-60 minutes, see two Sample Exercise Programs" beginning on page 31. Cool down 5 minutes After exercising within your target zone, slow down gradually. For example, swim more slowly or change to a more leisurely stroke. You can also cool down by changing to a less vigorous exercise, such as changing from running to walking. This allows your body to relax gradually. Abrupt stopping can Gause dizziness. If you have been running, walking briskly, or jumping rope, repeat your stretching and limbering exercises to loosen up your muscles. How often should I exercise? If you are exercising in your target zone, exercise at least three or four times per week (every other day). If you are starting with less intense exercise, you should try to do at least something every day Exercising regularly is one of the most important aspects of your exercise program. If you don't exercise at least three times a week, you won't experience as many of the benefits of regular physical activity as you could or make as much progress. Try to spread your exercise sessions throughout the week to maximize the benefits. An every-other-day schedule is recommended and may work well for you. What if I miss a few sessions? Whenever you miss a few sessions (more than a week), you may need to resume exercising at a lower level than before. If you miss a few sessions because of a temporary, minor illness such as a cold, wait until you feel normal before you resume exercising. If you have a minor injury, wait until the pain disappears. When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising. Whatever the reasons for missing sessions, don't worry about the missed days. Just get back into your routine and think about the progress you will be making toward your exercise goal. Is there a top limit to exercising? That depends on the benefits you are seeking. Anything beyond 60 minutes daily of a vigorous or moderately vigorous activity, such as those in columns A and B on page 19, will result in little added conditioning of your heart and lungs. And it may increase your risk of injury. If you want to lose extra pounds or control your present weight, there is no upper limit in that the longer you exercise, the more calories you burn off. But remember that the most effective weight loss program includes cutting down on calories in addition to exercise. Remember: How you exercise is just as important as the kind of activity you do. Your activity should be brisk, sustained and regular -- but you can do it in gradual steps. Common sense and your body will tell you when you are exercising too long or too hard. Don't push yourself to the point where exercise stops being enjoyable. Effective ways to avoid injuries The most powerful medicine for injuries is prevention. Here are some effective ways to avoid injuries: 1. Build up your level of activity gradually over the weeks to come. * Try not to set your goals too high -- otherwise you will be tempted "Tempted" was the second single released from Squeeze's fourth album, East Side Story. Though it failed to crack the Top 40 in the UK or the U.S., over the years "Tempted" has become one of Squeeze's most well known songs, especially in North America. to push yourself too far too quickly. * For activities such as jogging, walking briskly and jumping rope, limber up gently and slowly before and after exercising. For other activities, build up slowly to your target zone, and cool down slowly afterwards af·ter·ward also af·ter·wards adv. At a later time; subsequently. afterwards or afterward Adverb later [Old English æfterweard] Adv. 1. . 2. Listen to your body for early warning pains. * Exercising too much can cause injuries to joints, feet, ankles and legs. So don't make the mistake of exercising beyond early warning pains in these areas or more serious injuries may result. Fortunately, minor muscle and joint injuries can be readily treated by rest and aspirin aspirin, acetyl derivative of salicylic acid (see salicylate) that is used to lower fever, relieve pain, reduce inflammation, and thin the blood. Common conditions treated with aspirin include headache, muscle and joint pain, and the inflammation caused by rheumatic . 3. Be aware of possible signs of heart problems such as: * Pain or pressure in the left or mid-chest area, left neck, shoulder or arm during or just after exercising. (Vigorous exercise may cause a side stitch When exercising, a side stitch (or side cramp) is an intense stabbing pain under the lower edge of the ribcage. It is also referred to as exercise related transient abdominal pain (ETAP). while exercising -- a pain below your bottom ribs -- which is not the result of a heart problem. * Sudden lightheadedness, cold sweat cold sweat n. A reaction to nervousness, fear, pain, or shock, characterized by simultaneous perspiration and chill and cold moist skin. , pallor pallor /pal·lor/ (pal´er) paleness, as of the skin. pal·lor n. Paleness, as of the skin. or fainting. Ignoring these signals and continuing to exercise may lead to serious heart problems. Should any of these signs occur, stop exercising and call your doctor. 4. For outdoor activities, take appropriate precautions under special weather conditions. On hot, humid days: * Exercise during the cooler and/or less humid parts of the day such as early morning or early evening after the sun has gone down. Exercise less than normal for a week until you become adapted to the heat. * Drink lots of fluids, particularly water -- before, during and after exercising. Usually, you do not need extra salt because you get enough salt in your diet. (And a well-conditioned body is better able to conserve salt so that most of the sweat is water. However, if you exercise very vigorously for an extended time in the heat (for example, running a marathon), it's a good idea to increase your salt intake a little. * Watch out for signs of heat stroke -- feeling dizzy, weak, lightheaded light·head·ed adj. 1. Faint, giddy, or delirious: lightheaded with wine. 2. Given to frivolity; silly. light , and/or excessively tired; sweating stops; or body temperature becomes dangerously high. * Wear a minimum of light, loose-fitting clothing. * Avoid rubberized or plastic suits, sweatshirts, and sweat pants. Such clothing will not actually help you lose weight any faster by making you sweat more. The weight you lose in fluids by sweating will be quickly replaced as soon as you begin drinking fluids again. This type of clothing can also cause dangerously high temperatures, possibly resulting in heat stroke. On cold days: * Wear one layer less of clothing than you would wear if you were outside but not exercising. It's also better to wear several layers of clothing rather than one heavy layer. You can always remove a layer if you get too warm. * Use old mittens, gloves, or cotton socks to protect your hands. Wear a hat, since up to 40 percent of your body's heat is lost through your neck and head. On rainy rain·y adj. rain·i·er, rain·i·est Characterized by, full of, or bringing rain. rain  i·ness n.Adj. , icy or snowy snow·y adj. snow·i·er, snow·i·est 1. a. Abounding in or covered with snow: a snowy day. b. Subject to snow: a snowy climate. days: * Be aware of reduced visibility (for yourself and for drivers) and reduced traction Traction Definition Traction is the use of a pulling force to treat muscle and skeleton disorders. Purpose Traction is usually applied to the arms and legs, the neck, the backbone, or the pelvis. on pathways. 5. Other handy tips are: * If you've eaten a meal, avoid strenuous exercise for at least 2 hours. If you exercise vigorously first, wait about 20 minutes before eating. * Use proper equipment such as goggles goggles, n the protective eyewear worn by dental personnel and patients during dental procedures. goggles see periocular leukotrichia. to protect your eyes for handball handball Any of a variety games in which a small rubber ball is struck against a wall with the hand or fist. It can be played in a three- or four-walled court or against a single wall by two or four players (in singles or doubles games, respectively). or racquetball, or good shoes Good Shoes is a four-piece English indie pop band, hailing from Morden, London. Biography Good Shoes was formed by lead singer Rhys Jones and guitarist Steve Leach who often wrote and played music together as a hobby. with adequate cushioning in the soles for running or walking. Hard or uneven surfaces such as cement cement, binding material used in construction and engineering, often called hydraulic cement, typically made by heating a mixture of limestone and clay until it almost fuses and then grinding it to a fine powder. or rough fields are more likely to cause injuries. Soft, even surfaces such as a level grass field, a dirt path, or a track for running are better for your feet and joints. * If you run or jog, land on your heels rather than the balls of your feet. This will minimize the strain on your feet and lower legs. Joggers or walkers should also watch for cars and wear light-colored clothes with a reflecting band during darkness so that drivers can see you. Remember, drivers don't see you as well as you see their cars. Face oncoming on·com·ing adj. Coming nearer; approaching: an oncoming storm. n. An approach; an advance. traffic and do not assume that drivers will notice you on the roadway. * If you bicycle bicycle, light, two-wheeled vehicle driven by pedals. The name velocipede is often given to early forms of the bicycle and to its predecessor, the dandy horse, a two-wheeled vehicle moved by the thrust of the rider's feet upon the ground. , you can help prevent injuries by always wearing a helmet and using lights and wheel-mounted reflectors at night. Also, ride in the direction of traffic and try to avoid busy streets. * Check your shopping malls. Many malls are open early and late for people who do not wish to exercise alone in the dark. They also make it possible to be active in bad weather and to avoid summer heat, winter cold or allergy allergy, hypersensitive reaction of the body tissues of certain individuals to certain substances that, in similar amounts and circumstances, are innocuous to other persons. Allergens, or allergy-causing substances, can be airborne substances (e.g. seasons. Two sample activity program There are many ways to begin an activity program. Below are two examples -- a walking and a jogging program. These activities are easy ways for most people to get regular exercise because they do not require special facilities or equipment other than good, comfortable shoes. If walking or jogging does not meet your needs, look for other exercise programs in pamphlets and books on aerobic exercise and sports medicine. Check out the programs and facilities of your local park and recreation department or community recreation centers. Many programs have adapted facilities for the disabled and for seniors. If you find a particular week's pattern tiring tir·ing n. See cerclage. , repeat it before going on to the next pattern. You do not have to complete the walking program in 12 weeks or the jogging program in 15 weeks. A new AHA brochure called "Walking ... Natural Fun, Natural Fitness" has a walking readiness questionnaire and a one-mile fitness test. You can ask your local American Heart Association for a copy.
A sample walking program
Target zone
Warm up exercising Cool down Total time
Week 1
Session Walk Then walk Then walk more 15 min.
A 5 min. briskly 5 min. slowly 5 min.
Session Repeat above
B pattern
Session Repeat above
C pattern
Continue with at least three exercise sessions during each week of the
program.
Week 2 Walk Walk briskly Walk 17 min.
5 min. 7 min. 5 min.
Week 3 Walk Walk briskly Walk 19 min.
5 min. 9 min. 5 min.
Week 4 Walk Walk briskly Walk 21 min.
5 min. 11 min. 5 min.
Week 5 Walk Walk briskly Walk 23 min.
5 min. 13 min. 5 min.
Week 6 Walk Walk briskly Walk 25 min.
5 min. 15 min. 5 min.
Week 7 Walk Walk briskly Walk 28 min.
5 min. 18 min. 5 min.
Week 8 Walk walk briskly Walk 30 min.
5 min. 20 min. 5 min.
Week 9 Walk Walk briskly Walk 33 min.
5 min. 23 min. 5 min.
Week 10 Walk Walk briskly Walk 36 min.
5 min. 26 min. 5 min.
Week 11 Walk Walk briskly Walk 38 min.
5 min. 28 min. 5 min.
Week 12 Walk Walk briskly Walk 40 min.
5 min. 30 min. 5 min.
Week 13 on:
Check your pulse periodically to see if you are exercising within your target zone. As you become more fit, try exercising within the upper range of your target zone. Gradually increase your brisk walking time to 30 to 60 minutes, three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity. A sample jogging program If you are over 40 and have not been active, you should not begin with a program as strenuous as jogging. Begin with the walking program instead. After completing the walking program, you can start with week 3 of the jogging program below.
Target zone
Warm up exercising Cool down Total time
Week 1
Session A Walk Then walk 10 min. Then walk more 20 min.
5 min. Try not to stop slowly 3 min.
stretch and and stretch
limber up 2 min.
Session B Repeat above
pattern
Session C Repeat above
pattern
Continue with at least three exercise sessions during each week of the program.
Week 2 Walk Walk 5 min., jog Walk 22 min.
5 min., then 1 min., walk 5 3 min.,
stretch and min., jog 1 min. stretch 2 min.
limber up
Week 3 Walk Walk 5 min., jog Walk 26 min.
5 min., then 3 min., walk 5 3 min.,
stretch and min., jog 3 min. stretch 2 min.
limber up
Week 4 Walk Walk 4 min., jog Walk 28 min.
5 min., then 5 min., walk 4 3 min.,
stretch and min., jog 5 min. stretch 2 min.
limber up
Week 5 Walk Walk 4 min., jog Walk 28 min.
5 min., then 5 min., walk 4 3 min.,
stretch and min., jog 5 min. stretch 2 min.
limber up
Week 6 Walk Walk 4 min., jog Walk 30 min.
5 min., then 6 min., walk 4 3 min.,
stretch and min., jog 6 min. stretch 2 min.
limber up
Week 7 Walk Walk 4 min., jog Walk 32 min.
5 min., then 7 min., walk 4 3 min.,
stretch and min., jog 7 min. stretch 2 min.
limber up
Week 8 Walk Walk 4 min., jog Walk 34 min.
5 min., then 8 min., walk 4 3 min.,
stretch and min., jog 8 min. stretch 2 min.
limber up
Week 9 Walk Walk 4 min., jog Walk 36 min.
5 min., then 9 min., walk 4 3 min.,
stretch and min., jog 9 min. stretch 2 min.
limber up
Week 10 Walk Walk 4 min., Jog Walk 27 min.
5 min., then 13 min. 3 min.,
stretch and stretch 2 min.
limber up
Week 11 Walk Walk 4 min., jog Walk 29 min.
5 min., then 15 min. 3 min.,
stretch and stretch 2 min.
limber up
Week 12 Walk Walk 4 min., jog Walk 31 min.
5 min., then 17 min. 3 min.,
stretch and stretch 2 min.
limber up
Week 13 Walk Walk 2 min., jog Walk 31 min.
5 min., then slowly 2 min., 3 min.,
stretch and jog 17 min. stretch 2 min.
limber up
Week 14 Walk Walk 1 min., jog Walk 31 min.
5 min., then slowly 3 min., 3 min.,
stretch and jog 17 min. stretch 2 min.
limber up
Week 15 Walk Jog slowly 3 Walk 30 min.
5 min., then min., jog 17 min. 3 min.,
stretch and stretch 2 min.
limber up
Week 16 on:
Check your pulse periodically to see if you are exercising within your target zone. As you become more fit,try exercising within the upper range of your target zone. Gradually increase your jogging time from 20 to 30 minutes (or more, up to 60 minutes), three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity. The exercise patterns for both of the sample activity programs are suggested guidelines. Listen to your body and build up less quickly, if needed. How do I keep going? Here are some tips to help you stay physically active: 1. Set your sights Set Your Sights was the last single to be released by Adequate Seven from Here on Earth. It was download only. Track listing
Any investments with a maturity of one year or less. short-term 1. Of or relating to a gain or loss on the value of an asset that has been held less than a specified period of time. as well as long-term goals Long-term goals Financial goals expected to be accomplished in five years or longer. . For example, if your long-term goal is to walk 1 mile, then your short-term goal can be to walk the first quarter mile. Or if your long-term goal is to lose 10 pounds, then focus on the immediate goal of losing the first two or three pounds. With short-term goals you will be less likely to push yourself too hard or too long. Also, think back to where you started. When you compare it to where you are now, you will see the progress you've made. 2. Discuss your program and goals with your family or friends. Their encouragement and understanding are important sources of support that can help you keep going. Your friends and family might even join in. 3. If you're having trouble sticking to your regular activity program, use the questions on pages 20 and 21 to think through the kinds of things that can affect your exercise enjoyment. 4. What were your original reasons for starting an activity program? Do these reasons still apply or are others more important? If you are feeling bored or aren't enjoying a particular activity, consider trying another one. By continuing to be active regularly, you'll be building a good health habit with benefits you can enjoy throughout your life. How can I become more active throughout my day? To become more physically active throughout your day, take advantage of any opportunity to get up and move around. Here are some examples: * Use the stairs -- up and down -- instead of the elevator elevator, in machinery elevator, in machinery, device for transporting people or goods from one level to another. The term is applied to the enclosed structures as well as the open platforms used to provide vertical transportation in buildings, large ships, . Start with one flight of stairs Noun 1. flight of stairs - a stairway (set of steps) between one floor or landing and the next flight of steps, flight staircase, stairway - a way of access (upward and downward) consisting of a set of steps and gradually build up to more. Park a few blocks from the office or store and walk the rest of the way. Or if you ride on public transportation, get off a stop or two before and walk a few blocks. * Take an activity break -- get up and stretch, walk around and give your muscles and mind a chance to relax. * Instead of eating that extra snack, take a brisk stroll around the neighborhood. * Do housework, such as vacuuming, at a more brisk pace. * Mow your own lawn. * Carry your own groceries gro·cer·y n. pl. gro·cer·ies 1. A store selling foodstuffs and various household supplies. 2. groceries Commodities sold by a grocer. . * Go dancing instead of seeing a movie. * Take a walk after dinner instead of watching TV If you have a family, encourage them to take part in an exercise program and recreational activities they can either share with you or do on their own. It is best to build healthy habits healthy habit Good habit, see there when children are young. When parents are active, children are more likely to be active and stay active after they become adults. Whatever your age, moderate physical activity can become a good health habit with lifelong benefits. RELATED ARTICLE: Tips for your heart's health: * Stay physically active. * Stop smoking and avoid other people's smoke if possible. * Control high blood pressure and high blood cholesterol. * Cut down on total fats, saturated fats saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be , cholesterol and salt in your diet * Reduce weight if overweight Overweight Refers to an investment position that is larger than the generally accepted benchmark. Notes: For example, if a company normally holds a portfolio whose weighting of cash is 10%, and then increases cash holdings to 15%, the portfolio would have an overweight . RELATED ARTICLE If you've had a heart attack, consult your doctor to be sure you are allowing a safe and effective exercise program. Your doctor's guidance is very important because it could help prevent heart pain and/or further damage from overexertion. A prescription for your health Feel better Look better Work better Live an active life! For more information about heart health, contact: * National Heart, Lung, and Blood Institute Education Programs Information Center P. O. Box 30105 Bethesda, Maryland Bethesda is an urbanized, but unincorporated, area in southern Montgomery County, Maryland, just Northwest of Washington, D.C. It takes its name from a church located there, the Bethesda Presbyterian Church, built in 1820 and rebuilt in 1850, which in turn took its name from 20824-0105, or * Your local American Heart Association or call 1-800-AHA-USA1 (1-800-242-8721) (*) This checklist has been developed from several sources, particularly the Physical Activity Readiness Questionnaire, British Columbia British Columbia, province (2001 pop. 3,907,738), 366,255 sq mi (948,600 sq km), including 6,976 sq mi (18,068 sq km) of water surface, W Canada. Geography Ministry of Health, Department of National Health and Welfare, Canada (revised 1992). Discrimination Prohibited pro·hib·it tr.v. pro·hib·it·ed, pro·hib·it·ing, pro·hib·its 1. To forbid by authority: Smoking is prohibited in most theaters. See Synonyms at forbid. 2. : Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the ground of race, color, national origin, handicap handicap In sports and games, a method of offsetting the varying abilities or characteristics of competitors in order to equalize their chances of winning. Handicapping takes many, often complicated, forms. , or age, be exluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program or activity) receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, and Executive Order 11246 states that no federally funded contractor may discriminate dis·crim·i·nate v. dis·crim·i·nat·ed, dis·crim·i·nat·ing, dis·crim·i·nates v.intr. 1. a. against any employee or applicant for employment because of race, color, religion, sex, or national origin. Therefore, the NATIONAL HEART, LUNG, AND BLOOD INSTITUTE must be operated in compliance with these laws and Executive Orders. |
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