- 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)
- 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 StartedCVD 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 strong.an 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