It’s the start of a new year and while many Hoosiers will be flocking to the gym to improve how they look on the outside, they shouldn’t lose focus on how important it is to look good on the inside. Indiana University Health cardiothoracic surgeon Dr. Deon Vigilance offers some tips on how to have a heart-healthy start to 2012.
What are some of the top heart-healthy exercises?
The top heart-healthy exercises mostly come from one area: aerobics. Exercises like walking, jogging, rowing, skating, jumping rope, bicycling, skiing or going on the elliptical machine improve circulation and oxygen utilization by the body, lower blood pressure, reduce body weight, improve muscle tone and reduce stress. Furthermore, aerobic exercise may reduce the risk of diabetes, stroke and heart attack.
High-impact aerobic activity, such as jogging or running, may also reduce the risk of osteoporosis for both men and women. Resistance training and stretching are also keys to any successful workout.
How often should I engage in “cardio” exercises?
The ideal aerobic exercise should be based upon an individual’s physical ability, preference and access to equipment. The most important factors are to participate in aerobic activity for 30 minutes and to attain 80 percent of your peak heart rate. To calculate your maximum heart rate, subtract your age from 220. Ideally, one should engage in aerobics at least three times a week.
Is it true what they say, “no pain, no gain?“
This is false. When performing aerobic activities, it should be done at a pace that allows you to talk while exercising. Exercise should be interrupted if you are experiencing pain – you should not attempt to work through the pain. Chest pain, neck pain, jaw pain and back pain may all be indicative of a more serious medical problem. If you experience any of these issues, talk to your physician.
It’s been a while since I’ve been to the gym. How can I get back into exercising frequently?
For those of you who have not worked out in a long time or had to interrupt your exercise activity due to illness, I would recommend easing back into an exercise regimen. Start slowly and gradually increase the intensity of your workouts to your previous level. However, consult your physician before starting any rigorous exercise program.
Heart-healthy foods
It’s not enough to exercise – your heart also needs healthy foods. Here are some of Dr. Vigilance’s top heart-healthy foods:
– Fish (especially salmon): Contains Omega-3 fatty acids.
– Oatmeal, black beans, almonds and walnuts: Great sources of fiber, – Omega-3 fatty acids and magnesium. Almonds and walnuts also contain monounsaturated and polyunsaturated fats.
– Red wine and dark chocolate: Both contain an antioxidant called resveratrol.
– Whole grains: Provide you with fiber, niacin and B-complex vitamins.
– Broccoli: Rich in beta-carotene, potassium, calcium, folate and fiber.
– Spinach: A source of lutein, potassium, calcium, folate and fiber.
– Fresh fruits: Staples of vitamins and fiber.
