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Exercise is one of the best things you can do for your heart and your health - being physically active can dramatically cut your risk of heart disease. Exercise can also reduce the risk of a heart attack for people who already have heart disease.
Exercise also has many other benefits for your health. Regular physical activity can help you maintain a healthy weight, give you more energy, relieve stress, boost your mood, control blood pressure and cholesterol, and build strong bones and muscles. Participating in sports or activities is also a great way to socialize and have fun with family, friends and other people.
Canada's Public Health Agency recommends that adults get at least 30 to 60 minutes of physical activity on most days of the week. Your physical activity should include:
- endurance activities - Activities such as walking, biking, and dancing keep your heart, lungs, and blood vessels healthy, and can also give you more energy.
- flexibility activities - Activities such as yoga and stretching help you improve flexibility and make it easier for you to stretch your body.
- strength activities - Activities such as weight training and climbing stairs help build strength in your muscles.
To help you stay physically active, you can do the following:
Exercise for shorter periods of time: If it is hard to find the time for 30 to 60 minutes of activity all at once, you can exercise for shorter periods or 10-minute time slots throughout your day.
Find activities that you enjoy: Exercise can be good for you and fun too! Choose exercise and physical activities that you enjoy. Pick a variety of activities so you can switch if you get bored, and do not be afraid to try something new.
You do not have to join a gym: If you do not want to join a gym, you can work out at home. You may wish to use exercise tapes or home fitness equipment or try simple activities such as walking, climbing the stairs, and house and yard work.
Exercise with family or friends: You can exercise with family and friends to help motivate and challenge each other to maintain a healthy lifestyle.
Make it part of your daily routine: To help you commit to healthy living, make exercise a part of your daily routine, just like eating healthy or brushing your teeth. If you make time in your schedule on a regular basis, you are more likely to exercise and stay active.
Get creative: You can also find creative ways to add more exercise to your routine, such as walking instead of driving to get to work or do your errands, parking a bit farther from the door, and taking the stairs instead of the elevator. All of these can increase your level of physical activity!
Check with your doctor: Check with your doctor before starting a new exercise program or activity, especially if you have not exercised for a long time or you have heart disease or other health concerns. This is important because your doctor can tell you how much exercise you and your heart can handle. Stretch for 10 to 15 minutes before you start to exercise, and take 5 to 10 minutes to cool down afterwards. Stop exercising if you feel chest pain, short of breath, dizzy or light-headed. Chest discomfort or pain that comes on or gets worse with exercise, stress, or eating a large meal and goes away with rest, may be a warning symptom of heart disease. If you are having this type of discomfort or pain now and you are not being treated for angina, call 9-1-1 or other emergency services immediately.
To learn more about active living for a healthy heart, see:
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