Fact and fiction about exercise and heart disease

By Korohen Jones
Manager, Huntsville Hospital Wellness Center in Madison

Let’s not sugar coat the issue … that only adds empty, useless calories. The truth is that heart disease is the number one killer of both men and women.

But, it’s a myth that developing heart disease is a life long process that you can’t see or feel until you’re in the ER with chest pains. You absolutely can have a positive influence on controlling some risk factors for heart disease, including physical inactivity, smoking, being overweight, high blood pressure, high cholesterol and diabetes. Exercise is key!

♥ Heart Healthy exercise:

1) Consult with your physician before starting something new.

Don’t make this an excuse to not get started. Make a quick phone call to your doctor’s office. Chances are if you have some of the risk factors mentioned above, your doctor has already suggested exercising.

2) Schedule a time.

Set a goal of 30-60 minutes of physical activity 3-5 days per week. This can even be broken up into smaller intervals as long as the cumulative total is 30-60 minutes.

3) Select the type of exercise.

Anything that is rhythmic in nature for the amount of time (30-60minutes), including walking, running, climbing, crawling, stepping, biking, swimming, etc.

4) Determine your intensity level (how hard you work).

The simple answer is the “talk test.” Work hard enough so you are breathing a little heavier but can still carry on a conversation with someone. If you can’t answer “yes/no” questions, back off.

For those who need a number or something more concrete, calculate your “target heart rate” (as long as you are not on medication that controls your heart rate).

When exercising, range of heartbeats per minute appropriate for your age is 60 - 90 percent of your estimated maximum heart rate, so:

220 minus your age = estimated maximum heart rate
Multiply your estimated maximum heart rate by .60, then
Multiply your estimated maximum heart rate by .90

For example, someone who is age 50:
220 - 50 = 170
170 x .60 = 102
170 x .90 = 153
Therefore, the target heart rate is between 102 and 153 beats per minute.

With three locations to serve you, Huntsville Hospital Wellness Centers have a wide range of exercise programs supported by exercise physiologists and nutrition counselors. Call us at 265-WELL if we can help.