Research shows physically inactive people are twice as likely to
develop heart disease as people who engage in regular physical
exercise. Regular aerobic exercise goes a long way toward the
prevention of heart disease.
What is Exercise?
Exercise is any physical exertion that enhances or maintains
physical fitness and overall health. A complete exercise program
should include:
- Cardiovascular exercise – exercise that
strengthens the heart and lungs, increases endurance and burns
calories. Examples include walking, running, aerobics, cycling,
swimming and dancing.
- Strength training – exercise that helps you
build lean muscle tissue, which raises metabolism and reduces body
fat. Any activity where you exert force against resistance qualifies
as strength training. The most common form is weight lifting.
- Flexibility exercises – activity that increases
the range of motion of a joint and its surrounding tissue. Examples
include stretching and some forms of yoga and Pilates.
General Exercise Recommendations
The American Heart Association has set exercise recommendations for
the average healthy adult to maintain health and reduce the risk for
chronic disease. These guidelines include:
- Moderately intense cardiovascular exercise for 30 minutes a day,
five days a week, or vigorous cardiovascular exercise for 20 minutes a
day, 3 days a week
- Eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week
- Stretching a minimum of two to three days a week
Benefits of Exercise
Daily physical activity plays a positive role in reducing your risk
for heart disease. Benefits from regular exercise or physical
activity include:
- Improved blood circulation throughout the body
- Keeping weight under control
- Improved blood cholesterol levels
- Controlling high blood pressure
- Preventing bone loss
- Increased energy levels
- Reduced tension
- Better sleep habits
- Improved self-image
- Reduced stress, anxiety and depression
- Increased enthusiasm and optimism
- Increased muscle strength
Center for Wellness and Prevention
The Center for Wellness and Prevention
at Ohio State's Martha Morehouse Medical Plaza features a fitness
center that provides a friendly, comfortable environment for exercise.
Professional staff is available to answer your questions or provide
guidance and encouragement while you exercise.
