Do it everyday (or most days) for thirty minutes or more. It will put a spring in your step and a glow on your cheeks, while getting your heart pumping and your blood flowing. It’s easy; doesn’t cost anything; and will make you feel great.
Only ten years ago, heart disease was a man’s issue – not so today. According to the American Heart Association (AHA) heart disease affects one out of two women. Equality of the sexes is here, but not in a beneficial way.
Here are a few sobering facts from the AHA:
• In 2007, coronary heart disease caused 1 of every 5 deaths. It is the single largest killer of American males and females.
• About 80 percent of coronary heart disease mortality in people under the age of 65 occurs during the first attack.
• Cardiovascular disease in 2007 caused 40.6 percent of all deaths (949,619 deaths or 1 of every 2.5 deaths). This is more deaths than were attributed to cancer (541,532), accidents (97,835) or HIV/AIDS (13,426).
The good news is this is preventable. The AHA says that staying physically active is one of the ways you can do something positive to prevent heart disease.
Physical inactivity is a significant risk factor not only in heart disease, but also high blood pressure, obesity and cholesterol level. So remaining physically active has many benefits.
A great way to stay physically active is to walk. Anyone can do it. It doesn’t cost anything. You can do it anywhere. You can do it alone or in a group. So what are you waiting for?
Most research indicates that walking thirty minutes each day (or most days) is going to make a difference. You should maintain a moderate pace, walking a mile in approximately 15-20 minutes. Here’s even more good news – you don’t need to do it all at once. Many studies suggest that two 15-minute segments also work.
The benefits are worth the effort. According to the book The 30-Minute Fitness Solution by JoAnn Manson, M.D. “Women who walk three hours or more per week cut their risk of heart disease by 40 percent.”
According to the Mayo Clinic website, “Another study, reported in the journal Circulation, found that older men who walked at least 2 miles a day cut their risk of heart attack in half. The farther the men walked, the lower their risk of heart attack.”
Additionally, brisk walking helps protect against even more than heart disease. Research is showing that it also helps protect against stroke, diabetes, osteoporosis, breast cancer and colon cancer.
Those who are more sedentary, and can’t exercise vigorously, can also see some benefit from lower-intensity activities. Some research is suggesting that activities like walking for pleasure, gardening, yard work, housework, touch football and dancing, when performed daily, “can have some long-term health benefits.”
For the greatest benefits, you should strive for brisk walking. But there’s no reason you can’t start out slow and build from there. Physical inactivity is the culprit. Do what you can and gradually increase your distance without increasing your pace. As you start to feel stronger, you can pick up the pace.
Anyone undertaking an exercise program, even brisk walking, should contact his or her doctor before beginning. Your doctor knows your medical condition and can advise you of the cautions or restrictions you should consider.
So, you see, you don’t have to run a marathon or spend hours each day walking or jogging to have a healthy heart. Just thirty minutes of brisk walking each day (or most days) at a moderate pace of 15-20 minutes per mile will help. And remember, if your excuse is that you don’t have the time, you can break that down into two 15-minute segments and still see the benefits.
Only ten years ago, heart disease was a man’s issue – not so today. According to the American Heart Association (AHA) heart disease affects one out of two women. Equality of the sexes is here, but not in a beneficial way.
Here are a few sobering facts from the AHA:
• In 2007, coronary heart disease caused 1 of every 5 deaths. It is the single largest killer of American males and females.
• About 80 percent of coronary heart disease mortality in people under the age of 65 occurs during the first attack.
• Cardiovascular disease in 2007 caused 40.6 percent of all deaths (949,619 deaths or 1 of every 2.5 deaths). This is more deaths than were attributed to cancer (541,532), accidents (97,835) or HIV/AIDS (13,426).
The good news is this is preventable. The AHA says that staying physically active is one of the ways you can do something positive to prevent heart disease.
Physical inactivity is a significant risk factor not only in heart disease, but also high blood pressure, obesity and cholesterol level. So remaining physically active has many benefits.
A great way to stay physically active is to walk. Anyone can do it. It doesn’t cost anything. You can do it anywhere. You can do it alone or in a group. So what are you waiting for?
Most research indicates that walking thirty minutes each day (or most days) is going to make a difference. You should maintain a moderate pace, walking a mile in approximately 15-20 minutes. Here’s even more good news – you don’t need to do it all at once. Many studies suggest that two 15-minute segments also work.
The benefits are worth the effort. According to the book The 30-Minute Fitness Solution by JoAnn Manson, M.D. “Women who walk three hours or more per week cut their risk of heart disease by 40 percent.”
According to the Mayo Clinic website, “Another study, reported in the journal Circulation, found that older men who walked at least 2 miles a day cut their risk of heart attack in half. The farther the men walked, the lower their risk of heart attack.”
Additionally, brisk walking helps protect against even more than heart disease. Research is showing that it also helps protect against stroke, diabetes, osteoporosis, breast cancer and colon cancer.
Those who are more sedentary, and can’t exercise vigorously, can also see some benefit from lower-intensity activities. Some research is suggesting that activities like walking for pleasure, gardening, yard work, housework, touch football and dancing, when performed daily, “can have some long-term health benefits.”
For the greatest benefits, you should strive for brisk walking. But there’s no reason you can’t start out slow and build from there. Physical inactivity is the culprit. Do what you can and gradually increase your distance without increasing your pace. As you start to feel stronger, you can pick up the pace.
Anyone undertaking an exercise program, even brisk walking, should contact his or her doctor before beginning. Your doctor knows your medical condition and can advise you of the cautions or restrictions you should consider.
So, you see, you don’t have to run a marathon or spend hours each day walking or jogging to have a healthy heart. Just thirty minutes of brisk walking each day (or most days) at a moderate pace of 15-20 minutes per mile will help. And remember, if your excuse is that you don’t have the time, you can break that down into two 15-minute segments and still see the benefits.
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