History of Exercise

In the distant past when human physiologies were evolving, men and women got plenty of physical activity. Men hunted animals, ran from carnivores, and attacked animals. They were continuously hunting and gathering foods and other items to ensure their survival.

Women were busy working around the settlements. Continuous physical activity was required by all the members of the group.

Fast forward to the present day, men and women are not as physically active as our distant ancestors - not even close! Yet the physiologies are the same.

Today is the age of work-saving, mechanical tools such as cars which get us from one location to another. Hence, this is the age of physical inactivity.

Heart Doctor's Recommendations

So in response to the lack of exercise, heart doctors recommend a regular exercise program. This is one half of the approach to the prevention of heart disease.

Proper exercise strengthens the heart and the body. Heart doctors recommend exercise for their patients, even those who have had heart attacks. Some of the benefits of exercise:

Cuts the risks of developing coronary heart disease (CHD) and may slash the risk of dying from it in half
Prevents or reverses high blood pressure, high LDL cholesterol (the 'bad' cholesterol), or low HDL (the 'good' cholesterol), obesity, and stress
Improves heart's pumping ability
Even benefits you if you already have CHD.

But remember before starting an exercise plan always consult with your doctor.

The Key is Consistency

Consistent moderate exercise lowers blood LDL levels and at the same time raises blood HDL levels removing damaging cholesterol from the bloodstream. Aerobic exercise, which employs large muscle groups in a rhythmic, repetitive fashion for prolonged periods of time, has long been considered the best type of exercise for the heart.

Walking

Walking meets these criteria and is an easy exercise to perform because you don't need any special clothes or equipment, and it can be done almost anywhere. Start with short walks and always walk at a pace that is comfortable for you. Many people use the 'talk test' - if you can walk and maintain a conversation you are walking at an appropriate speed. As your conditioning improves you will notice that you can walk faster and further.

In inclement weather, many walkers go to the enclosed shopping malls before store opening hours. Here they can proceed at their own pace in a climate-controlled atmosphere.

Here are some pointers:

Invest in a good pair of shoes.
Consider choosing a partner to walk with.
Wear lighter clothes than normal - exercise will warm you up.
Buy a good book on walking it will prove helpful.
Stretch before you walk.
And develop a good walking technique - a good book should help you in this respect.

Consistent walking will make you feel better and sleep better; it will promote your heart health.

Other Exercises

Other more strenuous exercises, such as jogging, swimming, bicycling, etc. are also good for your heart and body. The key is regularity, and persistence within moderation.

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