Identify your risk for developing heart disease

Exercise Can Lower Heart Disease Risks

Q: After reading about heart disease, I have identified three factors that could put me at risk: inactivity, high blood pressure and age. Exercise was recommended as a way to help lower my risk. After being inactive for 15 years, where do I start?

A: Identifying your risk for developing heart disease is a great first step. Risk factors for heart disease are categorized as controllable and uncontrollable. Fortunately for you, two of the risk factors you mentioned are controllable.

According to the American Heart Association, risk factors you have the ability to control include cholesterol, high blood pressure/hypertension, tobacco smoke, diabetes, overweight/obesity and physical inactivity. Increasing age, gender and heredity (family history) are risks that are out of your control.

Physical activity is an excellent tool in lowering most controllable risk factors. Exercise has been shown to help eliminate or lower high LDL cholesterol levels, reduce blood pressure and help control diabetes. Combined with a proper nutritional program, exercise can also reduce weight and body fat.

Begin by meeting with your physician for a regular check-up. He/she will advise you on the proper steps to take to lower your blood pressure, as well as offer recommendations for beginning an exercise program.

Once you have received clearance from your physician, begin developing a new lifestyle plan. This may involve changing several aspects of your current life, such as eating better and incorporating exercise into your schedule.

According to the Center for Disease Control and Prevention, 50 percent of American adults do not exercise enough. They recommend 30 minutes or more of moderate to vigorous physical activity at least three to four days a week.

Since you have not been physically active in many years, pace yourself when beginning to exercise. To achieve 30 minutes of exercise a day, you may start by breaking up that time into manageable chunks. For example, try walking for 10 minutes in the morning, afternoon and evening.

Find ways to become more active in everyday life. Try to take the stairs instead of the elevator. Move around while talking on the phone, or, better still, try meeting a friend to walk and talk in person instead of on the phone. The idea is to add movement throughout your day.

Also, it’s a good idea to consult a fitness and nutritional professional to develop a personal exercise program/nutritional plan. They can be extremely valuable in helping you to lower your risk of heart disease.