exercise every day. But you don’t have to exercise for half an hour all at once. You can accumulate several shorter sessions throughout the day, as long as it adds up to about 30 minutes. For example, you could walk briskly to the bus for 10 minutes in the morning and home again for 10 minutes at night. Add another
10-minute period of stair climbing or yard work in the middle of the day and you've met your goal. Lack of time doesn't have to be a barrier any longer. You can reap the benefits of exercise with either shorter but more frequent periods of activity or one long, sustained session. You don’t have to aspire to be a long-distance runner or pump heavy iron to attain health benefits from exercise. Any type of physical activity—washing the car, mowing the lawn, taking the stairs, even walking—is good for you and will cut your risk of heart disease. Of course, the more exercise you engage in, the more benefits you gain. So once you begin to exercise moderately on a regular basis, try to boost your activity level by including more vigorous activities such as jogging or swimming in your exercise program (see page 59). The good news is that even if you start exercising later in life you will still see positive results. Previously sedentary men who begin exercising in their 40s, 50s, or 60s can trim their risk of dying prematurely of heart disease by almost half, even if they already have a heart condition. All you need to do is get up and move—walk instead of drive, pull some weeds in the garden, or do light housework several times a week. Better yet, ride a bike, swim, or jog regularly.
If you have not been very active, you need to start exercising slowly. Gradually increase the length of time you exercise. Take a walk around the block a few times each night after dinner, then walk longer distances as you feel more fit. Talk to your doctor about the types of activities that are safe. Be sure to choose
activities you enjoy so you will be more likely to continue exercising. Take part in a variety of activities so you won’t get bored. Walk, swim, ride a bike, climb stairs, go dancing, or play volleyball—any activity counts as long as you keep moving. Get your family involved. Family members can improve their health and
spend time together on a hike, bicycle ride, or other physical activity. Most important, make exercising a regular part of your routine. Remember to drink plenty of water before you begin exercising, and drink more afterward to prevent dehydration. If you already exercise regularly, make sure the activity is strenuous enough that you reach your target heart rate, which is 50 to 80 percent of your maximum heart rate for your age. To find your maximum heart rate, subtract your age from 220. That number multiplied by .50 gives you 50 percent of your maximum heart rate. Multiply that same number by .80 and you get 80 percent of your maximum rate. Your target heart rate lies between these two numbers. Immediately after you stop exercising, take your pulse for 15 seconds and multiply the number of beats by 4 to find your heart rate in beats per minute. If you are not reaching your target heart rate, exercise a bit harder the next time
you work out. If your heart rate is above your target rate, work out a little less vigorously.
