MONDAY – Exercise wk 3
Exercise & Exploding the Myths
Even when you know physical activity is good for you, it’s easy to keep dragging your feet—literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myth than reality. Here are some of the most common myths about physical activity and ways to replace them with a more realistic, can-do spirit.
Myth 1: “Physical activity takes too much time.”
Physical activity does take some time, but there are ways to make it manageable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. If you’re aiming for 60 minutes daily—a good goal if you’re trying to avoid weight gain—perhaps you can carve out some “fitness time” early in the day, before your schedule gets too busy. Another idea is to combine physical activity with a task that’s already part of your daily routine, such as walking the dog or doing yard chores.
Myth 2: “Getting in shape makes you tired.”
Once you begin regular physical activity, you’re likely to have even more energy than before. As you progress, daily tasks will seem easier. Regular, moderate-to-brisk physical activity can also help you to reduce fatigue and manage stress.
Myth 3: “The older you are, the less physical activity you need.”
Most people become less physically active as they age, but keeping fit is important throughout life. Regular physical activity increases older people’s ability to perform routine daily tasks and to stay independent longer. No matter what your age, you can find a physical activity program that is tailored to your particular fitness level and needs.
Myth 4: “Taking medication interferes with physical activity.”
In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure drugs. However, before beginning a physical activity program, be sure to inform your doctor about both prescription and over-the-counter medications you are taking, so that your health can be properly monitored.
Myth 5: “You have to be athletic to exercise.”
Most physical activities don’t require any special athletic skills. In fact, many people who have bad memories of difficult school sports have discovered a whole world of enjoyable, healthful activities that involve no special talent or training. A perfect example is brisk walking—a superb, heart healthy activity. Others include bicycling, gardening, or yard work, as long as they’re done at a brisk pace.
Just do more of the activities you already like and already know how to do. It’s that simple.
Please discuss with your Cardiologist any concerns you have regarding your health.
TUESDAY
Physical Activity: The Heart Connection
If you currently get regular physical activity, congratulations! But if you’re not yet getting all the activity you need, you have lots of company. According to the Centers for Disease Control and Prevention (CDC), 60 percent of Americans are not meeting the recommended levels of physical activity. Fully 16 percent of Americans are not active at all. Overall, women tend to be less active than men, and older people are less likely to get regular physical activity than younger individuals.
What does it mean to get “regular physical activity?” To reduce the risk of heart disease, adults need only do about 30 minutes of moderate activity on most, and preferably all, days of the week. This level of activity can also lower your chances of having a stroke, colon cancer, high blood pressure, diabetes, and other medical problems.
If you’re also trying to manage your weight and prevent gradual, unhealthy weight gain, try to get 60 minutes of moderate- to vigorous-intensity activity on most days of the week. At the same time, watch your calories. Take in only enough calories to maintain your weight. Those who are trying to keep weight off should aim a bit higher: Try to get 60–90 minutes of moderate-intensity activity daily, without taking in extra calories.
Physical Activity: The Heart Connection
It’s worth repeating: Physical inactivity greatly increases your risk of developing heart disease. Heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrowed, due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of fat, cholesterol, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.
Heart disease can lead to a heart attack. A heart attack happens when a cholesterol-rich plaque bursts and releases its contents into the bloodstream. This causes a blood clot to form over the plaque, totally blocking blood flow through the artery and preventing vital oxygen and nutrients from getting to the heart. A heart attack can cause permanent damage to the heart muscle.
Please discuss with your Cardiologist any concerns you have regarding your health.
WEDNESDAY
Aerobic activity is any physical activity that uses large muscle groups and causes your body to use more oxygen than it would while resting. This booklet focuses mainly on aerobic activity because it is the type of movement that most benefits the heart. Examples of aerobic activity are brisk walking, jogging, and bicycling.
Resistance training —also called strength training—can firm, strengthen, and tone your muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are pushups, lunges, and bicep curls using dumbbells.
Flexibility exercises stretch and lengthen your muscles. These activities help to improve joint flexibility and keep muscles limber, thereby preventing injury. An example of a stretching move is sitting cross-legged on the floor and gently pushing down on the tops of your legs to stretch the inner thigh muscles.
Go for the Burn!
Some physical activities burn more calories than others. Below are the average number of calories a 154-pound person will burn, per hour, for a variety of activities. (A lighter person will burn fewer calories; a heavier person will burn more.) As you can see, vigorous-intensity activities burn more calories than moderate-intensity activities.
Moderate Physical Activity Calories Burned / Hour
Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (light workout) 220
Stretching 180
Vigorous Physical Activity Calories Burned / Hour
Running/jogging 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work (ex chopping wood) 440
Weight lifting (vigorous workout) 440
Basketball (vigorous) 440
Vigorous Physical Activity Calories Burned per Hour
Source: Adapted from the 2005 Dietary Guidelines Advisory Committee Report
Please discuss with your Cardiologist any concerns you have regarding your health.
THURSDAY
Playing it Safe
By and large, physical activity is a very safe way to help protect your heart. But like anything else you do, getting fit requires taking a few common-sense precautions. Following are some important safety tips:
Avoid Injury
It can’t be said too often: Start your activity program gradually, and work up slowly. Be sure to warm up, cool down, and stretch each and every time you are physically active. Exercising too much, too fast, can cause injuries.
A certain amount of stiffness is normal at first. But if you do hurt a joint or pull a muscle, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can heal most minor muscle and joint problems.
Use proper equipment. Wear good shoes with adequate cushioning in the soles for jogging or walking. Use goggles to protect your eyes for sports such as handball or racquetball.
Joggers should run on soft, even surfaces such as a level grass field, a dirt path, or a track. Hard or uneven surfaces, such as cement or rough fields, are more likely to cause injuries. Also, try to land on your heels, rather than on the balls of your feet, to minimize strain on your feet and lower legs.
If you jog or walk on the street, watch for cars. Wear lightcolored clothing with a reflecting band at night so that drivers can see you more easily. Always face oncoming traffic. Remember, drivers can’t see you as well as you can see their cars.
If you bicycle, always wear a helmet. Ride in the direction of traffic and try to avoid busy streets. At night, use lights and wheel-mounted reflectors.
Motivation Makers
Think short-term as well as long-term. If your long-term goal is to walk 1 mile, then make your short-term goal much smaller. How about walking a quarter mile during the first week? Similarly, if one of your long-term goals is to lose 15 pounds, focus first on a more immediate, “doable” goal.
How about losing 1–2 pounds the first week? You get the idea. By setting smaller goals within your bigger ones, you’re less likely to push yourself too hard. Just as important, you give yourself a chance to succeed —over and over.
Share your activity goals with others. Encouragement from family and friends can help motivate you to stay active. Let others know your short-term goals as well as your long-term ones, so they can regularly cheer you on. And who knows, you may be able to persuade family or friends to join in!
Help yourself remember. You may want to stay active but sometimes forget your fitness sessions because, well, life gets busy. Leave your sneakers near the door to remind yourself to walk, or bring a change of clothes to work and head straight for the gym, yoga class, or walking trail on the way home. Make a “personal activity checklist” and stick it on the fridge or another spot where you’ll see it daily.
Recall your original reasons for getting fit. Why did you decide to start your activity program in the first place? Do these reasons still apply, or are others now more important? Taking a look at your original goals and desires can help to rev up your motivation, or allow you to pinpoint where to make changes. If you find that you’re no longer enjoying a particular activity, consider trying out a new one.
Please discuss with your Cardiologist any concerns you have regarding your health.
