Heart disease is said to be the number one killer amongst women, and men are not too far behind on its list either. That is why, ladies and gentlemen, it is important to care for your heart and body as much as you can before you succumb to this illness. The steps to prevent heart disease and other related illnesses are simple and should be followed by everyone.
Medical doctors all agree that at least thirty minutes of activity a day will decrease the risk over becoming overweight, will result in higher energy, thus a longer life. Below are some steps that you can take to increasing your activity, no matter what fitness level you are at.
Before starting any type of fitness plan, check with your doctor to make sure that you won’t become seriously ill or injured as a result of starting an exercise routine. Your doctor can even help you to figure out a workout regimen that is suitable to your body type, age, and health goals.
It is important to start out slow. Getting involved in an activity too much too soon can cause injury. Do warm-ups before exercise, then ease your way into it. Do as much as you can, whether 15, 20, or 30 minutes; if you begin to feel tired or burned out, stop. Create this type of schedule at least six days a week.
The most important part of sticking to a fitness goal is finding an exercise routine that you enjoy. Don’t begin a routine just because you heard that it produces results, do it because it is fun. A fun exercise will result in motivation for you to continue you’re your goals. Swimming, jogging, biking, walking even dancing are all activities that you can try, to see which one works for you. When you do find one, stick with it; stay focused but have fun with it at the same time.
Along with the above activities, integrating daily activities into your lifestyle can help to burn extra calories. Taking the stairs instead of the elevator, or walking to the store instead of driving can supplement your active lifestyle.
As you are slowly progressing into your workout routine, create a schedule that will work for you. Shoot for at least an hour of exercise a day. If you don’t have the time or availability to fit an hour of workout into your schedule, try splitting it up into two thirty minutes sessions, one in the morning and one in the evening. Be sure to keep yourself hydrated, drinking lots of water before and after your exercise.
The proper workout attire is also important for optimum performance. Be sure to find shoes that are comfortable to move in, and shorts and shirts that are also comfortable. This doesn’t mean you have to go for the expensive name brands, but you do have to find attire that conforms well to your body and that are of quality material. Cheap shoes are more likely to cause injury and usually don’t last as long.
While your workouts are meant to be strenuous, they aren’t meant to be painful. If you begin to feel sore on your joints, muscles or other parts, take care of it right away. Apply ice to the affected area for at least 20 minutes, and the pain should melt away, and you can continue on with your exercising. If the pain persists, do not do any strenuous physical activity and consult your doctor.
In the end, having a healthy heart means working for it. But finding an exercise that fits your lifestyle and your personality is well worth the struggle. Your heart will thank you and those closest to you will thank you for being around longer.
Feature image courtesy of Swissotel.com.