Are you exercising enough?
Women do not get enough exercise. In fact, 60% of women in the U.S. don’t get the recommended amount of exercise. Lack of exercise increases the chance that you will develop high blood pressure, diabetes and being overweight which my lead to heart disease. This leads to more doctors’ visits, hospitalizations and use of medications. For older women, lack of exercise also increases the risk of breaking bones.

• What you can do
• Getting started
• Staying with an exercise program

What you can do

As little as 30 minutes of moderate activity most days of the week gives your heart a great deal of protection. Regular exercise can:

• Lower blood pressure
• Improve circulation
• Reduce blood clots
• Improve quality of sleep
• Increase muscular strength
• Improve stamina/endurance
• Decrease stress
• Increase your ability to burn calories
• Improve feeling of well-being
• Reduce body fat
• Increase HDL (good cholesterol)
• Decrease constipation

Regular exercise is a powerful way to reduce your chance of heart disease.
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Getting started

1. Check with your doctor to make sure you are OK to start an exercise program. If you are over 60 or have many cardiac risk factors, you may need testing before beginning a regular exercise program.

2. Start Slowly

• Warm-up 5 minutes before beginning your exercise by stretching and walking slowly
• Start out with 10 minutes of moderate exercise such as walking. Over two to three weeks, you should be able to increase to 30 to 40 minutes.
• Engage in activities such as walking, biking, dancing, or swimming.

3. Add weight training to your exercise program
Strength training two to three times per week can create stronger muscles and help reduce the risk of weak bones and falls. This should only take you 10 to 15 minutes.

• Use low-level weights for arms (1-5 lbs.), slightly more for legs.
• Start with one set of repetitions 12-15 times for each exercise.
• Slowly build weight program to be able to do 3 sets of 15 repetitions.
• Never hold your breath; always continue to breathe rhythmically. If you are holding your breath, you are lifting too much weight.

4. Be safe

• Wait 30-60 minutes after eating
• Don't smoke before, during, or after exercise. . . Don't Smoke At All!
• Drink enough water before, during and after exercise – at least 8 oz. before and after exercise
• Avoid exercising outside in extreme heat or cold
• Wear good, light-weight supportive rubber soled shoes
• Wear clothing that breathes
• Listen to your body, if it hurts, if you are dizzy, or if you are too short of breath (can’t talk easily) STOP. Talk to your doctor.
  Remember to do 5 minutes of stretches, before and after exercising, (warm ups and cool downs) to decrease the risk of injury and muscle aches.

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Staying with an exercise program

• Choose activities that you enjoy
• Find someone of the same activity level and exercise with them, if it keeps you motivated.
• Do not push too hard
• Stay active. Use the stairs, walk the dog, park the car as far as you can from the store
• Don't compare yourself to others
• Give yourself rewards for staying with an exercise program
• Vary your activities to provide cross training and avoid being bored

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