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Physical Inactivity & Heart Disease

Physical activity is good for your overall health. Exercise makes you feel good and look good, and it keeps your heart healthy as well. It doesn't matter whether you're old or young or male or female, physical activity is important for everyone.

  1. The Facts

    • Lack of physical activity is one of the major risk factors for developing heart disease. Physical activity is defined as 30 to 60 minutes of aerobic exercise, three to four times per week. According to the New York State Department of Health, only 15 percent of Americans participate in vigorous physical activity on a regular basis. With such a small percentage of the U.S. population engaging in physical activity, it is no wonder that heart disease is the leading cause of death in America.

    Statistics

    • Obesity is a problem that is running rampant among Americans. According to the U.S. Department of Health and Human Services, in 1999 a staggering 61 percent of adults in the United States were reported as either obese or overweight. These numbers are alarming because a weight increase of only 10 to 20 pounds can increases a woman's risk of heart disease by 1.25 percent, and a man's risk increases by 1.6 percent. As the weight increases, so does the risk for heart disease.

    Prevention

    • The American Heart Association recommends that healthy people engage in in moderate to vigorous aerobic exercise most days of the week for at least 30 minutes. You should reach 50 to 85 percent of your maximum heart rate to achieve the best results. Some aerobic exercises that you can include in your workout are hiking, brisk walking, stair-climbing, running, jogging, rowing, bicycling, swimming, soccer and basketball. If you are only able to perform moderate-intensity activities, you will still benefit from daily physical activity. Some beneficial moderate-intensity activities include gardening, yard work, walking, dancing, housework, tennis, soccer, racquetball, touch football and basketball. Be sure to check with your physician to see which activities will give you the best results for your particular situation.

    Diet

    • Along with increased physical activity, it is important to eat a healthy, well-balanced diet. You should limit your intake of cholesterol and unhealthy fats, such as trans fat and saturated fat. Use heart-healthy oils, such as olive oil and canola oil, when cooking. Also, use cholesterol-lowering margarine, such as Promise, Benecol or Smart Balance. Get your recommended amount of protein every day, but make sure it is from a low-fat source, such as skim milk, egg whites, fish, skinless poultry, lean ground meats, soy products and legumes. Eat fresh fruits and vegetables, avoiding coconut, fried or breaded vegetables, vegetables in creamy sauces and canned fruit in heavy syrup.

    The Elderly

    • Elderly people are at a much greater risk for heart disease than younger people. According to the American Journal of Public Health, sedentary men over the age of 64 have double the chance of developing heart disease than physically active men of the same age. It is important for elderly people to get out and engage in some sort of physical activity, whether it's planting an herb garden or walking with some friends. Not only will it make them feel better it may significantly increase their life span.

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