Physical Activity

An inactive lifestyle is a risk factor for coronary heart disease. People who aren't physically active are much more likely to have health problems, like heart attack and stroke.

Being inactive can lead to atherosclerosis (fatty material building up in your arteries). If the arteries that carry blood to your heart get damaged and clogged, it can lead to a heart attack. If this happens in the arteries carrying blood to your brain, it can lead to a stroke. 

On the other hand, regular, moderate to vigorous physical activity helps reduce the risk of cardiovascular disease. Physical activity can help control blood cholesterol, diabetes and obesity. It can also help to lower blood pressure in some people, strengthen your heart and lower your stress level.

It is recommended that you try to do at least 2.5 hours (150 minutes) of moderate-intensity physical activity each week.  This is anything that raises your heart rate, makes you breathe heavier and feel warmer, but holding a conversation is still comfortable, like brisk walking. You can spread out the 150 minutes over the week.

Or you can try to do 75 minutes of vigorous-intensity physical activity each week. Vigorous-intensity activity makes it hard to speak or say more than a few words.

Light to moderate activity is fine for most people. But, if you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Speak to your doctor before starting any new physical activity, especially if you have cardiovascular disease or any other preexisting condition. It's best to start slowly with something you enjoy.

Find an activity you enjoy:

Find forms of exercise you like and will stick with, and build more opportunities to be active into your routine. You don’t need to do any specific exercises or sport, you can go for a walk, work in the garden, sweep or vacuum, or dance along to music. Any activity is better than none, and you should try to break up long periods of inactivity like sitting or lying down.

A variety of activity helps you stay interested and motivated. Try to include warm-up, stretching and strength exercises in your routine.

Remember:

• Warm up and cool down

• Pace yourself and know your limits

• Do what you enjoy

• Add strenght training activities

• Sit less

• Speak to your doctor before you start