Lack of exercise increases the risk of heart disease. Lack of exercise is also related to other diseases such as obesity, diabetes, and high blood pressure. Even limited amounts of physical activity can be good for your heart if done regularly and over the long term.

Exercise helps your heart by:

• strengthening the heart muscle

• making the heart more efficient

• improving the flow of blood to the heart muscle and

• improving the heart's ability to handle stress

Exercise should include aerobic activities, resistive exercises, and other active recreational-leisure sports. Shoes and clothing should be worn that are appropriate for extremes of heat, cold, and humidity. The best kind of exercise for your heart is regular aerobic exercise. Aerobic exercise, such as swimming, bicycling, jogging, or walking, helps build up endurance. It should be done for at least 30 minutes 4 to 6 times a week. The frequency, duration, and intensity of the activity should be personalized, as should the kind of activity and progression.

Resistive exercises should be done 2 to 3 times a week. Free weights or standard equipment can be used. Resistive exercise develops muscle tone and strengthens muscles. These are very important for aging adults.

Compliance influences the long-term effect of any physical activity program. Even if exercise is not vigorous, if it is regular, it can help the heart. A lifestyle that includes activities like walking, gardening, housework, dancing, and home exercise are all beneficial for yielding long-term health benefits. A lifestyle that includes physical activity from childhood throughout the adult years fosters good health and longevity.

Before beginning any exercise program, see a healthcare provider if:

• you have a heart condition

• you have chest, neck, or shoulder pain during or just after exercise

• you have recently developed chest pains

• you have dizzy or weak spells or sometimes black out

• you get out of breath easily

• you take medicines for heart or blood pressure problems or have a health condition, such as diabetes, which might be affected by exercise

• you have not exercised for a long time and plan to start again

Begin a new exercise program gradually. Do not overdo it! Learn how to exercise safely and correctly. If possible, seek help from a certified exercise instructor who can develop a custom program to meet your health and fitness goals. If you develop chest pain, breathlessness, or other unusual symptoms during exercise, stop and rest. If these problems are new, see your healthcare provider.

For more information, contact your local chapter of the American Heart Association or call (800) 242-8721.

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