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EXERCISE

                                 

MODERATE EXERCISE: Moderate exercise is 30 minutes a day of light or moderate intensity activities such as walking, gardening or home repairs. You can also walk three times a week for an hour.   Choose an exercise which is fun for you so you will do it, so you will feel and look better and live longer.  Moderate exercise is enough to provide you with almost all the health and longevity benefits with out the risks of intense or vigorous exercise.
CAUTION: The risk of sudden cardiac death during exercise increases in direct perportion to the intensity of the exercise.  This is particularly true of those who already have heart disease.
THE TALK TEST: If you are not exerting yourself too much , then you should be able to carry on a conversation while you exercise-that is "talk while you walk".  If you can't, you probably do not have enough oxygen available for your working muscles.
EXERCISE, A PART OF DAILY LIFE:

  • instead of driving to work or to the store, walk or ride your bike.  If this is not possible park further away from your work.

  • use the stairs instead of the elevator particularly if it is only one or two floors.

  • if you use the moving sidewalks at the airports, walk, don't just stand there.

  • set aside time daily to walk with a friend or a loved one.

  • if you golf, walk instead of using an electric golf cart.

  • exercise with friends of family.

  • dance

  • walk rather than drive to see and experience sights.

  • schedule time for exercise in your appointment book.
I highly recommend Dr Dean Ornish book, Reversing Heart Disease for anyone who wants  more details, such as heart rates, stretching, etc.  

SIGNS OF EXCESS EFFORT:

during or right after exercise:

  • chest pain (angina)

  • light-headedness or confusion

  • nausea or vomiting

  • cramp pain in leg

  • pallor or bluish skin tone

  • breathlessness lasting more than 10 min.

  • palpitations

  • unusual heavy sweating

 

delayed:

  • prolonged fatigue (24 hrs. or more)

  • insomnia

  • weight gain by fluid retention

  • persistent racing heart beat

 PRECAUTIONS:

hot weather: 

  • drink plenty of water before, during and after the exercise.
  • watch for signs of dizziness, nausea or difficulty breathing.       

cold weather:

  • dress warm, lightly layered clothes which can be removed as needed during exertion.
  • go indoors at any sign of numbness or tingling in the face or extremities.

high altitudes:

  • start any familiar exercise slowly due to difficulty extracting oxygen from the air.
  • Start new exercise with caution.

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