Have a Healthy Heart!
How can you keep your heart and lungs in the best shape possible? Try aerobic exercise.
What do we mean by aerobic exercise?
• Aerobic exercise, also called endurance training, is any activity that gets your heart pumping.
• Aerobic exercise causes your breathing to speed up and increases your oxygen intake.
Calculate Your Heart Rate
Take your heart rate (your pulse):
1. Place your index and middle fingers from one hand on the opposite wrist.
2. Count the pulse beats for 6 seconds.
3. Add a zero to that number. This is your pulse, or heart rate.
Estimate your maximum heart rate:
The number 220 – your age = ____ (This is your maximum heart rate.)
Determine your lower-limit exercise heart rate:
Multiply your maximum heart rate x 0.6 = ___ (This is your minimum heart rate.)
While you exercise, your heart rate should be somewhere between these maximum and minimum heart rates.
To see what exercise does for your heart, take your heart rate before and after you exercise.
One doctor who specializes in exercise for older adults tells her patients: "If you can't talk while you're exercising, it's too difficult. If you can sing a song from an opera, it's too easy!"
How often should I do aerobic exercise?
• Try to exercise 3 to 5 times per week, 30 minutes or more each time.
• If you prefer, split 30 minutes of exercise into three 10-minute sessions.
What are some examples of aerobic exercise? Here are some wonderful ways to maintain your strength and help your body use oxygen well:
At home:
• Climb stairs
• Do chores like raking, mopping, vacuuming, and sweeping
Around the neighborhood:
• Walk around your neighborhood or through a scenic park. If you live in an unsafe area or the weather is bad, walk laps around your local mall. Strolling is good, but power walking is better.
• Ride a bike
• Jog or hike
At the gym or health club:
• Use gym equipment like the Stairmaster, elliptical machines, and stationary bikes
• Play ball games like basketball, tennis, and volleyball
• Swim and do water aerobics
At the senior center or YMCA:
• Dance
• Play table tennis
• Take aerobics and jazzercise classes for older adults
At the golf course:
• Walk between holes instead of riding in a golf cart
Of course, before starting any program to stay active, talk to your doctor.
Next: How to Stretch
