Tips for your heart's health:

• Stay physically active.
• Stop smoking and avoid other people's smoke if possible.
• Control high blood pressure and high blood cholesterol.
• Cut down on total fats, saturated fats, cholesterol and salt in your diet.
• Reduce weight if overweight.

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Heat exhaustion and heat stroke

Heart problems

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• more energy and capacity for work and leisure activities
• greater resistance to stress, anxiety and fatigue, and a better outlook on life
• increased stamina, strength and flexibility
• improved efficiency of the heart and lungs
• loss of extra pounds or body fat
• help in staying at desirable weight
• reduced risk of heart attack

Potential risks

• muscle or joint injuries
• heat exhaustion or heat stroke on hot days (rare)
• aggravation of existing or hidden heart problems

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Should I consult a doctor before I start an exercise program?

Mark those items that apply to you:

• Your doctor said you have a heart condition and recommended only medically supervised physical activity.
• During or right after you exercise, you frequently have pains or pressure in the left or mid-chest area, left neck, shoulder or arm.
• You have developed chest pain within the last month.
• You tend to lose consciousness or fall over due to dizziness.
• You feel extremely breathless after mild exertion.
• Your doctor recommended you take medicine for your blood pressure or a heart condition.
• Your doctor said you have bone or joint problems that could be made worse by the proposed physical activity.
• You have a medical condition or other physical reason not mentioned here which might need special attention in an exercise program. (For example, insulin-dependent diabetes.)
• You are middle-aged or older, have not been physically active, and plan a relatively vigorous exercise program.

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As they become more physically fit, most people feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress

It only takes a few minutes a day to become more physically active. To condition your heart and lungs, regular exercise does not have to take more than about 30 to 60 minutes, three or four times a week. If you don't have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. Once you discover how much you enjoy these exercise breaks, you may want to make them a habit! Then physical activity becomes a natural part of your life.

All physical activities can give you enjoyment. Low-intensity activities - if performed daily - also can have some long-term health benefits and lower your risk of heart disease. But only regular, brisk and sustained exercises such as brisk walking, jogging or swimming improve the efficiency of your heart and lungs and burn off substantial extra calories. Other activities may give you other benefits such as increased flexibility or muscle strength, depending on the type of activity.

We tend to become less active with age, and therefore need to make sure we are getting enough physical activity. What is important, no matter what your age, is tailoring the activity program to your own fitness level.

Most physical activities do not require any special athletic skills. In fact, many people who found structured sports difficult have discovered that other activities are easy to do and enjoy. A perfect example is walking - an activity that requires no special talent, athletic ability or equipment.

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How do different activities help my heart and lungs?

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1. How physically fit are you?

If you've been inactive for a while, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become fit without straining your body. Once you are in better shape, you can gradually change to a more vigorous activity if you wish.

2. What benefits do you want from exercising?

If you want the benefits of exercise that condition your heart and lungs, check the activities in columns A and B on page 19. These activities - as well as those listed in column C - also give you other benefits as described in this booklet.

3. Do you like to exercise alone or with other people?

Do you like individual activities such as swimming, team sports such as soccer, or two-person activities such as racquetball? Companionship can help you get started and keep going. If you would like to exercise with someone else, can you find a partner easily and quickly? If not, choose another activity until you can find a partner.

4. Do you prefer to exercise outdoors or in your home?

Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from the weather and can offer the convenience of exercising at home as with stationary cycling. Some activities such as bench stepping, running in place or jumping rope can be done indoors or outdoors. If your activity can be seriously affected by weather, consider choosing a second, alternate activity. Then you can switch activities and still stay on your regular schedule.

5. How much money are you willing to spend for sports equipment or facilities?

Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes. Also, many communities offer free or inexpensive recreation facilities and physical activity classes.

6. When can you best fit the activity into your schedule?

Do you feel more like being active in the morning, afternoon, or evening? Consider moving other activities around. Schedule your activity as a regular part of your routine. Remember that exercise sessions are spread out over the week and needn't take more than about 10 to 15 minutes at a time.

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How hard should I exercise?

It's important to exercise at a comfortable pace. For example, when jogging or walking briskly you should be able to keep up a conversation comfortably. If you do not feel normal again within 10 minutes of stopping exercise, you are pushing yourself too much. Also, if you have difficulty breathing, experience faintness or prolonged weakness during or after exercising, you are exercising too hard. Simply cut back.

How long should I exercise?

That depends on your age, your level of physical fitness, and the level of intensity of your exercise. If you are inactive now, you might begin slowly with a 10-15 minute walk or other short session, three times a week. As you become more fit, you can do longer sessions or short sessions more often. If you're active already and your goal is to condition your heart and lungs, try for a minimum of 30 minutes at your target heart rate zone. Each exercise session should include:

• Warm up 5 minutes

• Exercising for 30-60 minutes

• Cool down 5 minutes

How often should I exercise?

If you are engaging in vigorous activities exercise at least three or four times per week (every other day). If you are starting with less intense exercise, you should try to do something at least every day.

What if I miss a few sessions?

Whenever you miss a few sessions (more than a week), you may need to resume exercising at a lower level than before. If you miss a few sessions because of a temporary, minor illness such as a cold, wait until you feel normal before you resume exercising. If you have a minor injury, wait until the pain disappears. When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising.

Is there a top limit to exercising?

That depends on the benefits you are seeking.  Anything beyond 60 minutes daily of a vigorous or moderately vigorous activity will result in little added conditioning of your heart and lungs. And it may increase your risk of injury.  If you want to lose extra pounds or control your present weight, there is no upper limit in that the longer you exercise, the more calories you burn off. But remember that the most effective weight loss program includes cutting down on calories in addition to exercise.

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• Try not to set your goals too high - otherwise you will be tempted to push yourself too far too quickly.
• For activities such as jogging, walking briskly and jumping rope, limber up gently and slowly before and after exercising.
• For other activities, build up slowly to your exercise goal, and cool down slowly afterwards.

• Exercising too much can cause injuries to joints, feet, ankles and legs. So don't make the mistake of exercising beyond early warning pains in these areas or more serious injuries may result. Fortunately, minor muscle and joint injuries can be readily treated by rest and aspirin.

• Pain or pressure in the left or mid-chest area, left neck, shoulder or arm during or just after exercising. (Vigorous exercise may cause a side stitch while exercising - a pain below your bottom ribs - which is not the result of a heart problem.)
• Sudden lightheadedness, cold sweat, pallor or fainting.

On hot, humid days:

• Exercise during the cooler and/or less humid parts of the day such as early morning or early evening after the sun has gone down.
• Exercise less than normal for a week until you become adapted to the heat.
• Drink lots of fluids, particularly water - before, during and after exercising. Usually, you do not need extra salt because you get enough salt in your diet. (And a well-conditioned body is better able to conserve salt so that most of the sweat is water.) However, if you exercise very vigorously for an extended time in the heat (for example, running a marathon), it's a good idea to increase your salt intake a little.
• Watch out for signs of heat stroke - feeling dizzy, weak, lightheaded, and/or excessively tired; sweating stops; or body temperature becomes dangerously high.
• Wear a minimum of light, loose-fitting clothing.
• Avoid rubberized or plastic suits, sweatshirts, and sweat pants. Such clothing will not actually help you lose weight any faster by making you sweat more. The weight you lose in fluids by sweating will be quickly replaced as soon as you begin drinking fluids again. This type of clothing can also cause dangerously high temperatures, possibly resulting in heat stroke.

• Wear one layer less of clothing than you would wear if you were outside but not exercising. It's also better to wear several layers of clothing rather than one heavy layer. You can always remove a layer if you get too warm.
• Use old mittens, gloves, or cotton socks to protect your hands.
• Wear a hat, since up to 40 percent of your body's heat is lost through your neck and head.

• Be aware of reduced visibility (for yourself and for drivers) and reduced traction on pathways.

• Use proper equipment such as goggles to protect your eyes for handball or racquetball, or good shoes with adequate cushioning in the soles for running or walking.
• Hard or uneven surfaces such as cement or rough fields are more likely to cause injuries. Soft, even surfaces such as a level grass field, a dirt path, or a track for running are better for your feet and joints.
• If you run or jog, land on your heels rather than the balls of your feet. This will minimize the strain on your feet and lower legs.
• Joggers or walkers should also watch for cars and wear lightcolored clothes with a reflecting band during darkness so that drivers can see you. Remember, drivers don't see you as well as you see their cars. Face oncoming traffic and do not assume that drivers will notice you on the roadway.
• If you bicycle, you can help prevent injuries by always wearing a helmet and using lights and wheel-mounted reflectors at night. Also, ride in the direction of traffic and try to avoid busy streets.

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A Sample Jogging Program

The exercise pattern for the jogging sample activity program is a suggested guideline. Listen to your body and build up less quickly, if needed.

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How do I keep going?

Here are some tips to help you stay physically active:

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• Use the stairs - up and down - instead of the elevator. Start with one flight of stairs and gradually build up to more.
• Park a few blocks from school or the store and walk the rest of the way. Or if you ride on public transportation, get off a stop or two before and walk a few blocks.
• Take an activity break - get up and stretch, walk around and give your muscles and mind a chance to relax.
• Instead of eating that extra snack, take a brisk stroll around the neighborhood.
• Do housework, such as vacuuming, at a more brisk pace.
• Mow your lawn.
• Go dancing instead of seeing a movie.
• Take a walk after dinner instead of watching TV.

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A prescription for your health
Feel better
Look better
Work better
Live an active life!