Designing an Exercise Program

Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include:

• Pleasure walking
• Climbing stairs
• Gardening
• Yard work
• Moderate-to-heavy housework
• Dancing
• Home exercise

However, more vigorous aerobic activities, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular aerobic physical activity increases a person's capacity for exercise and plays a role in prevention of cardiovascular diseases. Aerobic exercise may also help to lower blood pressure.

These activities may include:

• Brisk walking
• Running
• Swimming
• Cycling
• Roller skating
• Jumping rope

Benefits from Regular Exercise or Physical Activity

• Improves blood circulation throughout the body
• Keeps weight under control
• Improves blood cholesterol levels
• Prevents and manages high blood pressure
• Prevents bone loss
• Boosts energy level
• Releases tension
• Improves the ability to fall asleep quickly and sleep well
• Improves self-image
• Helps manage stress
• Counters anxiety and depression
• Increases enthusiasm and optimism
• Increases muscle strength

A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. Before beginning any exercise program, talk to your doctor.