Active Norfolk - Healthy Heart
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Healthy Heart

  • CVD (Cardiovascular disease): a general term for conditions affecting the heart or blood vesselsAngina
  • Congenital heart disease
  • Coronary heart disease
  • Heart attack
  • Hypertension (High Blood Pressure)
  • Stroke
  • Vascular dementia

Heart problems are one of the main causes of death and disability in the UK, but it can often largely be prevented with a healthy lifestyle including regular physical activity.

Top Tips to Help You Get Started

CVD should actually encourage you to take up physical activity, not put you off!
  • Start small. The biggest improvements come from making small changes that you can increase safely, and incorporate into your daily routine. Like taking the stairs not the lift; Parking at the back of the car park not by the door; Getting off the bus a stop early; Walk short journeys.
  • Gentle aerobic activities are best – try starting with a gentle walk, bike ride, or swim.
  • Strength building activity is also important. Try yoga or some resistance work to keep muscles excellent article with tips and ideas for chair based exercises.
  • Gradually increase to 20-30 minutes of exercise to breathlessness each day, starting small with gradual steps aiming to increase your exercise capacity.
  • When you're ready, try some more sociable exercises, like doubles badminton, dancing, yoga, Qi Gong, Tai Chi, or brisk walking with a friend. Exercising with a friend can help keep you committed.
  • Try using an app like Public Health England's Active 10 app to monitor your walks and ensure you're walking briskly.
  • Are you uncomfortable exercising in a group? There are lots of 澳门棋牌稳定apphome-based activities that you can do to improve strength, stamina, and flexibility: mowing the lawn, digging in the garden or pushing a wheelbarrow, or doing chair-based exercises.
  • As your strength, confidence and stamina improves, try to aim for the recommended 150 minutes moderate activity per week. This can be broken down into bouts of 10 - 20 minutes whenever you can fit it in.

Exercise and heart disease prevention:

  • Regular exercise can reduce CVD by 20-35%
  • Exercise and sport can reduce Hypertension by 33%
  • Physical Activity is as effective as anti-hypertensive drugs*, which reduce risk of death by 25-35%(* Fagard RH. Exercise characteristics and the blood pressure response to dynamic physical training. Med Sci Sports Exerc 2001. 33: S484â€"S492)

Visit your GP for a check-up if you haven't exercised before; if returning from injury or if you're returning to exercise after a long break.

Always seek advice from you GP & if advised to, do not to exercise.

Further information on cardiovascular health and physical activity

  • NHS