Over the past 25 years, the United States has experienced a steady decline in the death toll associated with cardiovascular disease.  Despite this decline, coronary heart disease remains the leading cause of death in our country.  Studies have shown that individuals who have a strong family history for heart disease, have high cholesterol, smoke cigarettes, have diabetes, and/or have high blood pressure are at an increased risk for developing the disease.  Like cancer and AIDS there is no known cure for heart disease, therefore, the best treatment is prevention.

Exercise and physical activity hold keys to your success:

·     High risk individuals (two or more risk factors) may need to start a regimented exercise program.  This means thirty minutes or more of aerobic exercise most days of the week; the type that keeps you moving for long periods of time.  Walking, running, cycling, and cross country skiing at pre-determined heart rates are all great examples.  If you wish to have your exercise heart rate calculated please ask your physician or your cardiac rehab professionals.

·     Individuals may only need to increase their daily physical activity. This means keeping yourself active for at least two to three hours a week doing such things as yard work, walking or riding a bike instead of driving, and playing with the kids.

Exercise and physical activity allow you to take an active role in your health care, may prevent coronary artery disease, and help you to feel better.  Specifically, your exercise routine or increasing your weekly physical activity impacts the following factors:

Family History: If you have a history of premature heart disease in your immediate family then exercise can help you decrease several risk factors for heart disease.

High Blood Pressure: Aerobic exercise plays a significant role in relaxing your arteries while at rest, thus lowering your blood pressure.  Weight loss, facilitated by exercise, can also lead to lower blood pressure.

HDL-Cholesterol: Middle-aged and older men and women who engage in regular physical activity have significantly higher HDL cholesterol levels than those who are sedentary.  HDL cholesterol, remember, is the good or healthy cholesterol and you can never have too much HDL cholesterol.

Diabetes: Insulin sensitivity is improved with regular exercise.  By increasing sensitivity your medications work better and your blood sugars are better regulated.

Smoking: Exercise can help you stay off the cigarettes.  Research has shown that smokers who have quit for three years and are smoke free have the same amount of risk for heart disease as those who have never smoked.

The benefits of exercise are obvious, yet it can be very hard to get started and stay on track.  Fortunately, many opportunities exist that can help you.

·     Join a health club

·     Exercise with a friend

·     Keep a journal

·     Buy a heart rate monitor

·     Walk on your treadmill while watching your favorite TV show

·     Subscribe to magazines that keep you motivated

·     Enter a walk or run for charity

One of the most powerful tools in an exercise program is the diary or journal.  By recording the physical activity or exercise you have accomplished for the day and adding it up at the end of the week it is possible to determine if you are doing what is necessary to lower your risk factors. Remember if your risk factors are low it is recommended that you accumulate 2-3 hours of physical activity in a seven day period.  By keeping a journal you might be surprised at how active or inactive you really are.

Total activity for the week equals 2 hours and 40 minutes.

If your risk factors are high, a journal of your regimented exercise program can not only keep you motivated, but reveal your progress as well.

Total exercise for the week equals 2 hours and 5 minutes, just reaching our goal.

Journals are also great to review with your doctor.  By recording your blood pressure, cholesterol readings, exercise routine, weight, and any symptoms you may have with exercise, your doctor can see your progress and better manage your health and medications.

It has been said, “nothing ventured, nothing gained”.  Research suggests that other diseases can be prevented with regular physical activity and exercise.  In fact, the only disease not known to be effected by exercise at all is gum disease!  Treatment decisions for your heart disease are for your doctors to make, prevention of heart disease is a decision for YOU to make.  Take good care of you!  You’re worth it!

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