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| Be Physically Active Gretchen Malik Coronary heart disease is a woman's
concern. Every woman's concern. One in ten American women 45 to 64 years
of age has some form of heart disease, and this increases to one in four
women over 65. Another 1.6 million women have had a stroke. Both heart
disease and stroke are known as cardiovascular diseases, which are serious
disorders of the heart and blood vessel system. Regular physical activity can help you
reduce your risk of coronary heart disease. Being active helps women take
off extra pounds, helps to control blood pressure, lessens a diabetic's
need for insulin, and boosts the level of "good" HDL-cholesterol.
Some studies also show that being inactive increases the risk of heart
attack. Even low- to moderate-intensity activity
can help lower the risk of heart disease. Examples of such activity are
pleasure walking, stair climbing, gardening, yard-work, moderate-to-heavy
housework, dancing, and home exercise. To get heart benefits from these
activities, do one or more of them every day. More vigorous exercise
improves the fitness of the heart, which can lower heart disease risk
still more. This kind of activity is called "aerobic" and
includes jogging, swimming, and jumping rope. Walking, bicycling, and
dancing can also strengthen your heart, if you do them briskly for at
least 30 minutes, three or four times a week. Most people do not need to see a doctor
before they start a gradual, sensible program of physical activity. But do
consult your doctor before you start or increase physical activity if you
have heart trouble or have had a heart attack, are taking medicine for
high blood pressure or a heart condition, are over 50 years old and are
not used to energetic activity, have a family history of developing heart
disease at a young age. Risk factors are habits or traits that make
a person more likely to develop a disease. Many of those for heart disease
can be controlled. These include: The more risk factors you have, the greater
your risk. So take action-take control! Go slow. Build up your activity level
gradually. For example, if you are inactive now and want to begin walking
regularly, you might begin slowly with a 10-15-minute walk, three times a
week. As you become more fit, you can increase the sessions to every day,
and if you wish, you can make each session longer. If you choose a fairly vigorous activity,
begin each session slowly. Allow a 5-minute period of stretching and slow
movement to give your body a chance to "warm up." At the end of
your workout, take another 5 minutes to "cool down" with a
slower exercise pace. Listen to your body. A certain amount of
stiffness is normal at first. But if you hurt a joint or pull a muscle or
tendon, stop the activity for several days to avoid more serious injury.
Most minor muscle and joint problems can be relieved by rest and
over-the-counter pain-killers. Pay attention to warning signals. While
regular physical activity can strengthen your heart, some types of
activity may worsen existing heart problems. Warning signals include
sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in
your upper body just after exercising. If you notice any of these signs,
stop the activity and call your doctor immediately. Check the weather report. On hot, humid
days, do out-door activity during the cooler and less humid parts of the
day. Wear light, loose-fit-ting clothing and drink lots of water before,
during, and after the activity. On cold days, wear one layer less of
clothing than you would wear if you were outside but not exercising. Also
wear gloves and a hat. Keep at it. Unless you have to stop your regular physical activity for a health reason, stay with it. Set small, short-term goals for yourself. If you find yourself becoming bored, try doing the activity with a friend or family member. Or switch to another activity. The health rewards of regular physical activity are well worth the effort. with
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