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Diet and Exercise
Focus on Lifelong Changes — Everything you put in your body has an effect on it. That's why it's so important to "eat your best" when it comes to nutrition. Following a balanced eating plan filled with fresh fruits, vegetables and whole grains, along with a controlled amount of red meat and saturated fat, is a great start. By making the right changes in your eating and activity habits, you can also lose weight. From trying new recipes to learning what to cut back on and what to eat more of, maintaining a healthy lifelong eating plan will benefit your cardiovascular system.
Physical Activity — Get a Jump On Improved Heart Health
Besides lowering your risk for heart disease and stroke, reducing stress and giving you more energy, physical activity is one of the best ways to lose weight, especially when combined with a healthy, low calorie diet. Another benefit of getting up off the couch is feeling better, looking better and becoming more fit — who doesn't want that? So get started today with an activity you enjoy — like walking, biking or swimming — but be sure to check with your doctor if you've been sedentary or have other medical conditions such as high blood pressure or diabetes.
How Does Exercise Help My Heart?
Basically, the heart works better when it is strong. And because the heart is a muscle, it can be made stronger with regular physical activity or exercise.
There Are Two Types of Exercises
Aerobic
These activities use the arm and leg muscles and give the heart and lungs a continuous workout.
Anaerobic
These activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities.
| Examples |
| Aerobic |
Anaerobic |
| Walking |
Resistance training |
| Running |
Baseball and football |
| Swimming |
Weight lifting |
| Jumping rope |
Some forms of yoga |
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Exercise in Your Target Heart Rate Range
Achieving and maintaining your Target Heart Rate Range (THRR) is the key to an aerobic workout because the increase in heart rate and respiration strengthens your heart and lungs. You can calculate your heart rate, or beats per minute, by finding your pulse on your neck or wrist, then counting the beats for 10 seconds and multiplying that number by six.
Calculate Your Target Heart Rate Range*
First, determine your Maximum Heart Rate (MHR):
Subtract your age from 220.
220 - Age = MHR
Then find your Target Heart Rate Range (THRR):
Multiply your MHR by .50 and .85
MHR x .50 = Low end of THRR
MHR x .85 = High end of THRR
Example
If you're 50, your MHR is 170 (220-50) beats per minute. Your THRR would be between 85 (170 x .50) and 144 (170 x .85) beats per minute.
*Talk to your doctor if you are taking medications that affect your heart rate as this calculation method will not work for you.
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Content taken from the 2006 Wal-Mart Healthy Heart Resource Book
courtesy of Wal-Mart Stores, Inc.
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