Exercising for a healthy heart(एक स्वस्थ दिल के लिए कसरत)

Exercising for a healthy heart

If you exercise regularly, you may lower your risk of a heart

attack and stroke. If you’re middle-aged or older and haven’t

been exercising regularly or have a chronic health problem,

work with your doctor to develop an exercise program. To

condition your heart safely:

• Start at a comfortable level of exertion

Try walking five to 10 minutes over a short distance indoors.

Increase five minutes a session, as tolerated.

• Schedule regular exercise

Aim for 30 to 60 minutes a day of low- to moderate-intensity

physical activity.

• Include variety

Combine three types of exercise — stretching (flexibility),

endurance (aerobic) and strengthening (weight training) —

and three levels of intensity — warm-up, workout level and

cool-down — in each exercise session.

• Cross-train to reduce your risk of injury

Alternate among exercises that emphasize different parts of

the body, such as swimming, bicycling and walking.

• Don’t overdo it

Start slowly and build up gradually, allowing time between

sessions for your body to rest and recover. And forget the saying

“No pain, no gain.” A little muscle soreness when you do

something new isn’t unusual, but soreness doesn’t equal pain.

If it hurts, stop doing it.

• Increase your physical activity

Even routine activities such as gardening, climbing stairs

health, although not at the same level as a structured exercise

program. Just keep moving: Walk or bike to the store instead

of driving, park farther away at the shopping mall, take the

stairs instead of an elevator.