why exercise is good for your heart
You exercise all the time without even thinking of it. When you run around outside or play kickball at school, you are exercising. What else counts as exercise? Playing sports, dancing, and doing push-ups. Even reaching down to touch your toes! When you exercise, you make your body stronger. So be active every day. Your body will thank you! Make Your Heart Happy! Your is a muscle. It works hard, pumping blood every day. Help your heart get stronger by doing aerobic (say: air-OH-bik) exercise. Aerobic means "with air. " When you do aerobic exercise, you breathe faster so you take in more air. Your heart beats harder too. This gives your heart a workout. It will get even better at its main job taking oxygen from the air you breathe in and giving it to all your body parts. What Type of Exercise Is Good for Me? Lots of exercises can get your heart pumping. Try these:
riding your How Can I Get Stronger Muscles? Did you ever swing across the monkey bars at the playground or play a game of tag? They can make your leg and arm muscles stronger. Here are other ways to build strong How Can I Be More Flexible?
Being flexible means you can stretch your body easily. Exercises that build flexibility feel really good, like when you take a big stretch in the morning after waking up. It's easy to find things that help you stretch: bending, twisting, and reaching It feels good to have a strong, flexible body that can do all the things you enjoy like running, jumping, and playing with your friends. It's also fun to be good at something, like making a basket, hitting a home run, or dancing. Exercising can also put you in a better mood. When you exercise, your brain releases chemicals that make you feel happier. It's just another reason why exercise is a good idea! How Much Exercise Is Enough? In 1996, the release of the Surgeon GeneralБs Report on Physical Activity and Health provided a springboard for the largest government effort to date to promote physical activity among Americans. This historic turning point redefined exercise as a key component to health promotion and disease prevention, and on the basis of this report, the Federal government mounted a multi-year educational campaign.
The Surgeon GeneralБs Report, a joint CDC/ACSM consensus statement, and a National Institutes of Health report agreed that the benefits mentioned above will generally occur by engaging in at least 30 minutes of modest activity on most, preferably all, days of the week. Modest activity is defined as any activity that is similar in intensity to brisk walking at a rate of about 3 to 4 miles per hour. These activities can include any other form of occupational or recreational activity that is dynamic in nature and of similar intensity, such as cycling, yard work, and swimming. This amount of exercise equates to approximately five to seven 30-minute sessions per week at an intensity equivalent to 3 to 6 METs (multiples of the resting metabolic rate ), or approximately 600 to 1200 calories expended per week. Note that the specific phrase ББ30 minutes of accumulated activityББ is used in the above-mentioned reports. It has been shown that repeated intermittent or shorter bouts of activity (such as 10 minutes) that include occupational and recreational activity or the tasks of daily living have similar cardiovascular and other health benefits if performed at the moderate intensity level with an accumulated duration of at least 30 minutes per day.
People who already meet these standards will receive additional benefits from more vigorous activity. Many of the studies documenting the benefits of exercise typically use programs consisting of 30 to 60 minutes of continuous exercise 3 days per week at an intensity corresponding to 60% to 75% of the individualБs heart rate reserve. It is not usually necessary, however, for healthy adults to measure heart rate diligently because substantial health benefits can occur through modest levels of daily activity, irrespective of the specific exercise intensity. In fact, researchers estimate that as much as a 30% to 40% reduction in cardiovascular events is possible if most Americans were simply to meet the government recommendations for activity.
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