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P1215 Women and Heart Disease

C H A P T E R 8 EXERCISE AND WEIGHT © 2018 WomenHeart, ABC, CardioSmart, and StayWel . All rights reserved. Being active can help you maintain a healthy blood pressure and manage lipid levels. When you commit to being active, you’re not only protecting your heart, you’re helping yourself look better, feel better and have more energy. Adding more activity to your day Becoming active starts with moving more. Find simple ways to make your day more active, such as light gardening or housework, or walking to a coworker’s office instead of using the phone. Walking is the easiest way to exercise. It’s an aerobic exercise that’s good for your heart, and it requires nothing more than a pair of sneakers and your own two feet. Try walking with some friends, outdoors on nice days or in a shopping mall if it’s cold or raining. Other activities of moderate intensity include: 77 Using exercise or aerobics videos. 77 Swimming laps at a local pool. 77 Joining an exercise class or gym. Not all gyms are expensive, and some are for women only. 77 Playing a game with your children or grandchildren. Getting Active Many people want to be as physically active as possible. But being active every day can be a challenge. You may find yourself making excuses or getting distracted. If so, what’s keeping you from reaching your activity goals? Use the chart below to write down your specific barriers. Then fill in ideas that can help you stay on track. Identify Your Barriers Solutions to Keep You Moving “I don’t want to walk in my neighborhood after dark.” Walk inside the house! Dance to your favorite music, or pop in a workout video or DVD. “I’m too tired to be active when I get home from work.” Take breaks for short walks during the day. Three 10-minute walks will boost your energy and help you meet a 30-minute goal. “In the winter, it’s too cold to walk outside!” Find an indoor mall near you. Take a friend or family member window shopping. Check with local schools to see if the gym or track is available for walking. Take the stairs instead of the elevator or escalator, or walk up and down the stairs at home. _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ Getting Active Download/print this PDF ➠ Lifestyle Tips: Every little bit helps Women lead busy lives, and you may think you don’t have time to exercise. But you would be surprised at how easy it is to add activity to your day. You can: 77 Take the stairs instead of the elevator. 77 Park your car a little farther from the store. 77 Play tag with your kids or grandkids. 77 Walk your dog around the block a few times. 77 Keep a pair of walking shoes at the office and take walks during lunch or breaks. 77 Taking a bike ride around the block or neighborhood. 77 Going on a hike with your family or friends. Before starting a new exercise program, ask your healthcare provider about activities to try—this is especially important if you have heart disease. If you choose activities you enjoy, you’re more likely to stick with it. Try to do a total of at least 30 minutes of activity most days, or 60 to 90 minutes of activity if you’re trying to lose weight. 24 abcardio.org


P1215 Women and Heart Disease
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