GET ACTIVE ON WORLD HEART DAY Published on 23rd September, 2011
Experts agree that healthy heart exercises get our hearts pumping, and are an excellent way of reducing the chances of suffering from hypertension.
Research has shown that leisure-time walking, when done regularly, releases endorphins, the release of which, even in small amounts, can be associated with mental wellbeing. Such wellbeing can help in the prevention and management of cardiovascular disease.
In addition, a good exercise program can also keep our weight manageable.
Physical inactivity is one of the major underlying causes of mortality in the world.
Findings from a study published in 2009, reveal that high blood cholesterol, high blood pressure, tobacco use and physical inactivity contribute at least 75% to coronary heart disease.
Angela Woodiwiss, Professor of Physiology at Wits University, states that “Public health recommendations in most countries are to do at least 30 minutes of walking per day, most days of the week. This amounts to 150 minutes per week.” Woodiwiss quotes a recent study published in The Lancet , which shows that a small amount of leisure–time physical activity dramatically reduces deaths as a result of heart disease. “The study shows that 15 minutes of physical activity per day for 6 days a week reduces death from heart disease by an astonishing 20%.”
With World Heart Day around the corner, there is no better gift to give your heart than by getting active. One step at a time.
Get active for your heart's sake
Aerobic fitness is a key to heart health and helps your body move oxygen to tissues where it is needed — including the brain.
There are many types of exercises you can do – the best ones are those that raise your heart rate and get the blood pumping. You can choose to walk, run, or cycle, or you could simply put on some music and dance or march in one place. The key is to get your heart rate up and keep it elevated for at least 10 minutes, preferably more. Learn your target heart rate to see how you're progressing.
Keep in mind that an exercise routine will only help if you are consistent and do not give up. Remember that as long as you are getting some type of exercise, you can improve your heart’s condition.
You don't need expensive equipment or a gym membership – there are simple, effective and low-cost options available for you.
If you think you're too busy to exercise, try the following tips:
- Put on some music of your choice and dance, or march in one place
- Park in a parking bay furthest from your office or shopping centre, and walk the extra few metres.
- Take the stairs instead of the elevator – run up and down stairs if you have them in your home
- If you really have nowhere to walk, walk up and down in your home
- Do on the spot jogging (in one place) on your patio, in your garden
- Jump rope or do jumping jacks
- Bounce on a mini-trampoline
Don't let excuses prevent you from becoming active. Begin now – you can save you life!
About the Southern African Hypertension Society
The Society is managed by a concerned group of Southern African health professionals who are experts in the field of hypertension. The Southern African Hypertension Society was founded in 1977 by a handful of concerned health professionals, a number of whom are still active in the Society today. It is a professional society open to all who work in the health and education sectors with an interest in hypertension, the related risk factors and target organ damage; and for people suffering from hypertension or who have friends or loved ones suffering from hypertension.
The Society has held 16 biennial conferences with the purpose of achieving the objectives of the Society’s members, and the 17th congress will be held in March 2012 in Cape Town. The Southern African Hypertension Society is affiliated to the World Hypertension League.
For more information, visit www.hypertension.org.za
Issued by:
Lindy Goodfellow
Jibba-Jabba Communication
Tel: 083 442 5557
E-mail: lingoodfellow@gmail.com
On behalf of the Southern African Hypertension Society
Contact person:
Carolyn Ackermann, CMP
Project Manager
Scatterlings Conferences and Events
011 463 5085
082 223 1338
References available on request
