Exercise Your Heart
What’s a good way to have a healthier heart? Exercise it! Your heart is the strongest muscle in your body, and can be made stronger through regular exercise. Even low-to-moderate intensity activities, when done for as little as 30 minutes a day, can bring benefits. These activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.

But more vigorous aerobic activities, such as brisk walking, running, swimming, bicycling, roller skating and jumping rope — done three or four times a week for 30-60 minutes — are best for improving the fitness of the heart and lungs.

Before You Begin
If you have been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

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The Four-part Plan
When you begin your exercise program, include the following: warm-up and stretching; aerobic activity; cool-down and stretching.

• Warm-up should take about five minutes and may include activities like walking, non-resistant cycling and arm circles.
  
• Stretching should immediately follow, involving all the major muscle groups. Stretches should be held for at least 10 seconds and should not involve any discomfort. Stretching too far, or bouncing, could lead to injury.
  
• Aerobic activity follows, and should last at least 20 minutes. If necessary, build up slowly to 20 minutes and then increase the time of your workout to 30-60 minutes.
  
• Cool-down is important following the aerobic activity. The cool-down can include the same activities as the warm-up. Stretch again, so there will be minimal discomfort later. A cool-down period is essential. Up to 60 percent of your body’s blood supply can be pooled below the waist following an aerobic activity, possibly making you feel lightheaded or dizzy.

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Take The Talk Test
A simple way to find out if you are working too hard: if you can carry on a conversation while you are exercising, and not become short of breath, you are probably exercising at the right intensity.

Remember to Stay F-I-T
The number of times per week that you exercise, the length of time your aerobic activity lasts, and your heart rate response, all factor into whether your exercise program is effective in exercising your heart. Using the acronym FIT can help you to remember these important factors.

Frequency — the number of times per week.
Intensity — your heart rate response.
Time — the duration of the exercise activity.

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