StrokeSense : You Can Help Yourself

Get Moving!

Regular exercise helps prevent stroke and heart attack by lowering blood pressure and low-density lipoprotein cholesterol (LDL, the bad kind). Exercise also makes blood-vessel walls more flexible and, in turn, reverses atherosclerosis, "hardening of the arteries." Regular exercise also can reduce your risk for developing type 2 diabetes and help keep your weight down.

Before You Exercise

You should seek your physician's advice before starting an exercise routine if you have certain medical conditions, if you have lost weight without dieting, if you have cuts or wounds on your feet that haven't healed, or if you've been inactive for quite some time. The American Heart Association also recommends that you consult your physician before exercising if:

• Youre over age 50
• You have a heart condition and your exercise routine should be medically supervised
• Youre taking medicine for your heart or blood pressure
• You get pains in your chest, the left side of your neck, or your left shoulder or left arm while exercising
• Youve experienced chest pain in the past month
• You tend to get dizzy, pass out, and fall
• You can't catch your breath while performing mild physical activity
• You have bone or joint problems
• You have type 1 diabetes or another medical condition that requires special attention

Once you get approval from your physician, it's important to measure your current fitness level before starting an exercise program. To measure your Personal Fitness Level, visit the Shape Up America! Web site (http://www.shapeup.org). Assess your personal readiness, current activity level, flexibility, strength, and aerobic fitness. If you're over 50, also test your balance. Be sure to warm up by stretching before you take any of these tests.

If you haven't exercised in a long time, begin slowly and gradually work up to 20 to 30 minutes of aerobic activity, with rest periods included in the routine.

Take a Walk

You don't have to exercise in a formal, structured environment—the key to fitness is right outside your door. Walking is the best exercise for many people because it's inexpensive (all you need is a pair of sneakers or walking shoes), convenient (you can do it almost anywhere), and easy.

A regular half-hour walk may cut your chances of dying prematurely by two thirds and help you drop up to 18 pounds in a year.

Consider Strength Training

For people over age 50, the American College of Sports Medicine recommends weight training at least three times each week, in addition to 20 to 40 minutes of aerobic activity and stretching. Weight training, or strength training, is vital because inactive people begin to lose lean muscle mass after age 30. If people don't do anything to maintain their lean muscle mass, they lose muscle and increase fat. Strength training can help people build lean muscle mass, strengthen bones and muscles, improve balance, and lower their risk for serious falls.

References

1. "Physical Activity and Cardiovascular Health Sheet," American Heart Association, 2002.
2. Physical Activity and Health: A Report of the Surgeon General, Centers for Disease Control and Prevention, 1996.
3. "Exercise: A Healthy Habit to Start and Keep," American Academy of Family Physicians, April 2002.
4. "Diet and Exercise: Healthy Balance for a Healthy Heart," American Academy of Family Physicians, 2000.
5. "Strength Training Increases Bone Mineral Density in Postmenopausal Women," American College of Sports Medicine, Jan. 14, 2003.

Source of Material: RockHill Communications, 14 Rock Hill Road Bala, Cynwyd, PA 19004, (610) 667-2040,
Writer: Christine Norris
Editors: Erin Murphy, Andrea King, Joanne Poeggel, Ron Wozny
Clinical Reviewer: Patt Panzer, M.D.
Date Written: 4/30/01
Last Revised: 4/3/03