8 Exercises to Save Your Heart
By Chauncey Crandall, M.D.
Exercise can transform your life and prevent diseases of the heart, brain, and virtually every other organ in the body. Here are eight top choices for exercises you can do to meet your daily requirement.
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1. Walking. When it comes to walking, one hour a day will suit your cardiovascular needs. But even if you can only start out with 10 minutes, get started and gradually increase to an hour.
2. Bike Riding. Riding a bicycle outdoors or an indoor stationary bike provides an excellent cardiovascular workout and can also help build strength and increase balance and flexibility.
3. Swimming, Water Aerobics. Swimming and water aerobics are especially good for older people with joint problems like arthritis, as the natural buoyancy of the water buffers joints.
4. Elliptical Trainers and Rowing Machines. The elliptical trainer allows you to move in a natural way that is much like running, but without joint-stressing impact. Rowing machines provide an excellent cardiovascular exercise.
5. Zumba, Other Aerobic Dance Programs. Zumba is a cardiovascular workout that can provide variety when combined with other exercises like walking.
6. Weight Training. Start with weights as small as one or two pounds and progress to higher weights as your strength increases.
7. Calisthenics, Flexibility Training. Calisthenics are exercises that use the weight of the body for conditioning. Examples of these activities include lunges, push-ups, pull-ups, and sit-ups.
8. Stretching, Balance. The National Institute on Aging offers a variety of guides on stretching and balance, including a free 120-page guide that can be downloaded on your computer or ordered as a print copy at nia.nih.gov.