| 1. True |
Heart disease is almost twice as likely to develop in inactive people.
Being physically inactive is a risk factor for heart disease along with
cigarette smoking, high blood pressure, high blood cholesterol, and being
overweight. The more risk factors you have, the greater your chance for
heart disease. Regular physical activity (even mild to moderate exercise)
can reduce this risk. |
| 2. False |
Most Americans are very busy but not very active. Every American adult
should make a habit of getting 30 minutes of low to moderate levels of
physical activity daily. This includes walking, gardening, and walking
up stairs. If you are inactive now, begin by doing a few minutes of activity
each day. If you only do some activity every once in a while, try to work
something into your routine everyday. |
| 3. True |
Low- to moderate-intensity activities, such as pleasure walking, stair
climbing, yardwork, housework, dancing, and home exercises can have both
short- and long-term benefits. If you are inactive, the key is to get started.
One great way is to take a walk for 10 to 15 minutes during your lunch
break, or take your dog for a walk every day. At least 30 minutes
of physical activity everyday can help improve your heart health. |
| 4. True |
It takes only a few minutes a day to become more physically active.
If you don t have 30 minutes in your schedule for an exercise break, try
to find two 15-minute periods or even three 10-minute periods. These exercise
breaks will soon become a habit you can't live without. |
| 5. False |
People who are physically active experience many positive benefits.
Regular physical activity gives you more energy, reduces stress, and helps
you to sleep better. It helps to lower high blood pressure and improves
blood cholesterol levels. Physical activity helps to tone your muscles,
burns off calories to help you lose extra pounds or stay at your desirable
weight, and helps control your appetite. It can also increase muscle strength,
help your heart and lungs work more efficiently, and let you enjoy your
life more fully. |
| 6. False |
Low-intensity activities--if performed daily--can have some long-term
health benefits and can lower your riskof heart disease. Regular, brisk,
and sustained exercise for at least 30 minutes, three to four times a week,
such as brisk walking, jogging, or swimming, is necessary to improve the
efficiency of your heart and lungs and burn off extra calories. These activities
are called aerobic--meaning the body uses oxygen to produce the energy
needed for the activity. Other activities, depending on the type, may give
you other benefits such as increased flexibility or muscle strength. |
| 7. False |
Although we tend to become less active with age, physical activity
is still important. In fact, regular physical activity in older persons
increases their capacity to do everyday activities. In general, middle-aged
and older people benefit from regular physical activity just as young people
do. What is important, at any age, is tailoring the activity program to
your own fitness level. |
| 8. True |
Many activities require little or no equipment. For example, brisk
walking only requires a comfortable pair of walking shoes. Many communities
offer free or inexpensive recreation facilities and physical activity classes.
Check your shopping malls, as many of them are open early and late for
people who do not wish to walk alone, in the dark, or in bad weather. |
| 9. False |
The most common risk in exercising is injury to the muscles and joints.
Such injuries are usually caused by exercising too hard for too long, particularly
if a person has been inactive. To avoid injuries, try to build up your
level of activity gradually, listen to your body for warning pains, be
aware of possible signs of heart problems (such as pain or pressure in
the left or mid-chest area, left neck, shoulder, or arm during or just
after exercising, or sudden light-headedness, cold sweat, pallor, or fainting),
and be prepared for special weather conditions. |
| 10. True |
You should ask your doctor before you start (or greatly increase) your
physical activity if you have a medical condition such as high blood pressure,
have pains or pressure in the chest and shoulder, feel dizzy or faint,
get breathless after mild exertion, are middle-aged or older and have not
been physically active, or plan a vigorous activity program. If none of
these apply, start slow and get moving. |
| 11. False |
Regular, physical activity can help reduce your risk of having another
heart attack. People who include regular physical activity in their lives
after a heart attack improve their chances of survival and can improve
how they feel and look. If you have had a heart attack, consult your doctor
to be sure you are following a safe and effective exercise program that
will help prevent heart pain and further damage from overexertion. |
| 12. True |
Pick several different activities that you like doing. You will be
more likely to stay with it. Plan short-term and long-term goals. Keep
a record of your progress, and check it regularly to see the progress you
have made. Get your family and friends to join in. They can help keep you
going. |
Copyright
1999.