There is universal agreement that exercise is one of the best things you can do to keep your heart - and cardiovascular system in
general - healthy. But people who have heart disease or those who are out of shape should take extra precautions. Firstly, check
with your doctor if you can undertake vigorous exercise. Then follow the guidelines below to prevent over-exertion and additional
strain on your heart.
Try to maintain a regular exercise programme.
- Avoid jarring your body by keeping your physical activities evenly paced. Try walking or swimming at a relatively constant pace.
- Don't try and be overly competitive. You'll probably just over-exert yourself. Remember - you want to exercise steadily, not compete at high intensity.
- Wait several hours after a meal before exercising. The process of digestion takes blood away from the heart towards the gut, which may mean that your heart will be under-supplied with blood when you start to exercise on a full stomach.
- Let's talk. If you can't talk easily while exercising, you may well be overexerting yourself. Slow down.
- Keep an eye on the weather. In hot and humid weather, reduce speed, intensity and distance.
- Warm up and cool down properly. This will reduce the stress on your heart caused by suddenly having to cope with the body's high demand for oxygen and blood supply.
- Always listen to your body. If you experience nausea, dizziness, chest pain, shortness of breath or weakness while exercising, stop immediately and call your doctor.
Studies show that the coronary arteries of endurance-trained people are able to expand more, are less stiff in older age, and are
larger than those of sedentary people. This improves blood flow to the heart. Also, regular exercise makes the heart muscles stronger
and evidence shows that the fit heart develops extra blood vessels, enhancing blood and oxygen delivery to the muscle cells.
Take responsibility for your well-being and become heart-healthy. You'll be grateful for it years down the line.