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Step out for
heart health
Every step you take can lead to a healthier heart, according to' the American Heart Association.
An everyday activity such as walking can help condition the hea>, and lungs if it is done briskly for l’1 to 30 minutes at least three times , week. Conditioning increases the oxygen available to the body and en ables the heart to use oxygen mon efficiently.
Lack of exercise has not beet, clearly established as a risk factofor heart disease, but it can lead t< excess weight, which is a risk factor
Vigorous exercise is not the mil acle cure for heart disease. Majoi heart and blood vessel disease risl factors, such as high blood pressure, high blood cholesterol levels and cig arette smoking greatly reduce tin benefits of exercise, the Association cautions.
To lose weight, a person should consume the amount of calorieneeded to maintain a healthy desirable weight, and exercise regularly.
Check with your physician befor • beginning a vigorous, regular w-all ing program.
A mall, the countryside, a neigh borhood street or a park are amony the many settings people choose t< help walk their way to a healthier heart. Select .a place where you can maintain your exercise program year-round. A course with a smooth, soft surface is suggested for outdoor walking.
Bad weather doesn’t have to interfere with a walking routine. A mall or indoor track at a school or recreation center are alternatives
Ycm; don’t have to walk alone A partner may make walking more . njoyable and help you stick to the ] gram. Your partner should be , to keep the same schedule and v.. , at the same pace as you.
Selecting the right shoes anclothing is important. Shoes shorn ' have thick, flexible soles. Lave clothes in the w-inter. Cotton, fleece lined cotton, wool or breathable n Ion are the best materials to wen Don’t forget to wear warm socks sweatshirt with a hood or a ha gloves and a turtle neck to keep a, areas of the body covered.
In the summer, wear cotton 01 other materials that will allow swea to evaporate. When it’s hot, drin. plenty of water before, during ano after your walk.
Set a pace for yourself and don’t push yourself too hard when you start.
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