HEART-HEALTHY EXERCISE: JUST THE BASICS
Learn the basics of exercise – and find tips on creating a daily exercise routine that will help you build strength and endurance.
HOW TO PLAN AND START A BASIC EXERCISE PROGRAM
You’ve probably heard a lot about the benefits of exercise. But there’s so much information out there on how to exercise, and how often.
Where do you start?
Here are some exercise basics to keep in mind – but be sure to talk to your doctor before beginning an exercise routine.
The first thing to do before you start any exercise routine is to talk to your doctor.
Once you’re clear to begin, find a physical activity that you enjoy. Remember, anything that gets you moving and burns off calories is physical activity.
A HEART-HEALTHY WORKOUT PLAN SHOULD CONTAIN THREE TYPES OF EXERCISE.
- Aerobic exercise gets your heart rate up, and includes activities like walking, jogging, swimming or biking. You should be moving fast enough to get your heart beating faster and your breathing heavier. To help, consider getting a heart-rate monitor or other wearable device that helps you track your pulse while you exercise.
- Strength training includes weight lifting, resistance bands, and even yoga. These exercises build lean body mass, increase your energy level, and can help you burn calories more efficiently.
- Stretching before and after exercising helps prevent injury and muscle strain. Tai chi and yoga are also great for flexibility, balance, and a better range of motion.
HOW OFTEN?
To get the most benefit to your heart, try to get moderate exercise most days of the week, starting with small amounts and building up to 30 to 40 minutes of continuous activity. If you prefer, you can divide it into 10-minute increments throughout the day. There are lots of ways you can go beyond the exercise basics to work exercise into your daily routine.
Once you get a daily exercise routine going, be sure to mix it up every so often to stay motivated.
HEART ATTACK SURVIVOR STORIES
BETTY B
"I am thankful for each day and the opportunities it brings to share my experiences with others."
KEN L
"I’ve changed my diet to minimize fat and salt. I’m learning to read labels and make healthy choices."
CINDY B
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RANDY W
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Aspirin regimen products for recurrent heart attack prevention
Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen.
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Use as directed.
1 This tool is intended for informational purposes only. It is not intended to provide a medical diagnosis, medical advice, or medical treatment. Contact your healthcare provider after using the tool to discuss your heart health or if you have any health concerns.
2 Estimated risk of a cardiovascular event, specifically, the risk of a heart attack (myocardial infarction or MI) or stroke in the next five years.