{"id":549,"date":"2021-06-03T10:33:15","date_gmt":"2021-06-03T14:33:15","guid":{"rendered":"http:\/\/caloriecontrol.wpengine.com\/?p=549"},"modified":"2022-02-07T15:20:15","modified_gmt":"2022-02-07T20:20:15","slug":"qa-about-exercise-and-heart-health-with-cardiologist-dr-debra-judelson","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/qa-about-exercise-and-heart-health-with-cardiologist-dr-debra-judelson\/","title":{"rendered":"Q&A about Exercise and Heart Health with Cardiologist Dr. Debra Judelson"},"content":{"rendered":"
Dr. Debra Judelson is a cardiologist and a scientific advisor to the Calorie Control Council. We caught up with the doctor to discuss the importance of physical activity for heart health.<\/div>\n
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I hear more and more people talking about exercise being important but I\u2019m afraid I\u2019m \u200enot healthy enough. Is exercise important for me?\u200e<\/strong><\/p>\n

Physical activity has always been important. As our lifestyles became more sedentary, the \u200efocus was on structured exercise. But now, scientists and health experts realize that \u200ephysical activity is important. You can still be active without going to a gym. Physical \u200eactivity is important in preventing heart disease and stroke. And, you can still benefit \u200efrom activity even if you\u2019ve already been diagnosed with, or are at high risk for \u200edeveloping, a heart condition \u2014 so talk to your doctors about activities you can do.\u200e<\/p>\n

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How much physical activity do I really need every day? I always seem to run out of time \u200eto go to the gym.\u200e<\/strong><\/p>\n

It\u2019s not just time at the gym that counts. Physical activity is anything that makes you \u200emove your body and burn calories. The American Heart Association recommends at least \u200e\u200e150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. \u200eYou can even divide that up to three 10 minute segments if that is easier to schedule. But \u200eeveryone has to start somewhere so if you can\u2019t make this goal, set one you can reach to \u200eget yourself started. You can work towards the goal of 150 minutes a week as you get \u200estronger. Think of ways to walk more during your day. Can you stand or walk in place \u200ewhile on the phone, window shop the entire mall before you start shopping, walk around \u200ethe block with family, friends, neighbors, pets? Try dancing, gardening, or golf (and start \u200eto walk the course first). For these and other physical activities, see the Council\u2019s \u201cGet \u200eMoving\u201d calculator showing calories burned per activity.\u200e<\/p>\n

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How do I know if I\u2019m overdoing it or underdoing it when I am being active? \u200e<\/strong><\/p>\n

There are a few ways to check this. You can use one of the many heart rate monitors that \u200eare available; especially if you like technology or it motivates you. Or you can judge the \u200eintensity based on how you feel. Moderate activity feels somewhat hard so your breath \u200equickens and you start to sweat after about 10 minutes. But you should still be able to \u200ecarry on a conversation. Vigorous activity is more challenging so you will sweat after just \u200ea few minutes and you won\u2019t be able to say more than a few words before catching your \u200ebreath. As you get stronger, you\u2019ll notice that you can be more active than when you first \u200estarted. But be careful not to overdo it. Back off a little bit if your heart rate is too high, \u200eor if you are short of breath, can\u2019t work out as long as you planned to, or are in pain.\u200e<\/p>\n

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There are so many kinds of exercise. How do I know what is right for me?\u200e<\/strong><\/p>\n

The exercise that is right for you is the activity you can keep doing and hopefully enjoy \u200edoing. The exercises that are most known for being heart healthy are \u201caerobic\u201d. These are \u200ethe activities you should try to do for 150 minutes each week. Examples are walking, \u200ecycling, swimming, jogging and climbing stairs. But there are benefits to other activities \u200eand there is a variety of options to keep you from getting bored and help you get fit and \u200ehealthy. Some, like yoga and tai-chi, help us improve our balance and strength. Others \u200ehelp stretch your whole body and your muscles to help you be more flexible. You can also \u200estrengthen your muscles, bones, and the rest of your body with strength and resistance \u200eactivities. Don\u2019t forget about the benefits of yoga. It may not count towards your 150 \u200eminute goal each week but the relaxation and meditation benefits may give you added \u200ebenefits. If you haven\u2019t been very active lately, then start exploring your options. Most \u200epeople keep doing activities they enjoy doing and then find it easier to be more active. \u200eOne activity that is popular to start with is walking.\u200e<\/p>\n

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Any other tips to help get me started and stay motivated about being more active?\u200e<\/strong><\/p>\n

Set some reasonable, short-term goals that you can work towards. Make sure you stay \u200ehydrated and avoid exercising when you are hungry. Remember to balance the calories \u200eyou eat and drink for your activities with your other health goals. With so many options, \u200efind exercise that suits your personality as well as your health. Check your library or \u200eonline for exercise videos to see if you might like a particular activity. A lot of class-based \u200eactivities will let you try one to see if you like it. There are activities that are more suited \u200eto those that need some alone time and others where team mates or class mates are around \u200eso consider what you like more. And most importantly, remember that everyone gets busy \u200eand struggles. Don\u2019t get discouraged when you don\u2019t reach your goal \u2014 just try it again \u200ethe next day.\u200e<\/p>\n

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This article was originally published on May 15, 2015<\/em><\/p>\n<\/div>\n

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Dr. Debra Judelson is a cardiologist and a scientific advisor to the Calorie Control Council. We caught up with the doctor to discuss the importance of physical activity for heart health.     I hear more and more people talking about exercise being important but I\u2019m afraid I\u2019m \u200enot healthy enough. 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