Exercise prevents heart disease

	Dr. O.P Yadava & Dr. Ganesh Shivnani Consultant Cardiac Surgeons Dharma Vira Heart Centre Sir Ganga Ram Hospital

Physical inactivity, is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including:

• Obesity
  
• High blood pressure
  
• A low level of HDL i.e good cholesterol
  
• Diabetes

Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer 3-6 days a week. There are 3 kinds of exercises that can be done. They are:

• Stretching (stay loose)
  
• Aerobic (for blood flow and oxygen)
  
• Strengthening (toning or building muscles)

The most important exercise for the heart is aerobic exercises. Walking, jogging, running, swimming, dancing and cycling are aerobic. The decision to carry out a physical fitness programme cannot be taken lightly. It requires a life long commitment of time and effort. Exercise must become one of those things that you do without question, like bathing, brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.How often, how long and how hard and what kinds of exercises you do should be determined by what you are trying to accomplish. For example, an athlete training for high level competition would follow a different programme than a person whose goals are good health and the ability to meet work and recreational needs.

Should you exercise?

The hour just before the evening meal is a popular time for exercise. Another popular time to work out is early morning, before the work day begins.

What are the benefits of exercise?

• The heart can pump more blood and oxygen to the body.
  
• Most people will have more energy
  
• You sleep better and feel less stress
  
• Blood pressure and blood sugar go down
  
• You can tone muscles and lose body fat
  
• Your HDL i.e., good cholesterol goes up

How should you exercise?

Step 1. Get loose, spend 5-10 minutes warming the muscles before you work out harder. Take a walk, jog slowly or cycle with no tension. Then stretch the muscles to loosen them.

Step 2. Hard work for 20 to 30 minutes. Wear comfortable clothes and shoes that match the sport.

Step 3. Cool down like you warmed up. Spend 5-10 minutes walking slowly or cycling with no tension. Then stretch the muscles to keep them loose.Pick up more than one kind of exercise so that you don’t get bored, while on exercise machines. You can often watch television or listen to music. This is a good way to keep from getting bored.You may join an exercise group or get a friend to work out with you.Add more daily exercise in these ways:

• Climb stairs rather than taking an elevator
  
• Park at the far end of parking lot so that you have to walk more
  
• Do more housework


Recommendation

For most healthy people

For health benefits to the heart, lung and circulation perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 per cent at your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is important is to include activity as part or a regular routine.Activities that are especially beneficial when performed regularly include:

• Brisk walking, hiking, stair-climbing, aerobic exercise
  
• Jogging, running, cycling, rowing and swimming
  
• Activities such as soccer, basketball that involve continuous running

For people who are sedentary

• Walking for pleasure, gardening and yard work
  
• Housework, dancing and prescribed house exercise
  
• Recreational activities