Living Smart: Taking steps toward a healthy heart

Cardiovascular disease is the leading cause of death in the United States. Just over 930,000 Americans died from CVD last year.

Physical inactivity, as well as smoking, obesity, high blood pressure, diabetes and elevated cholesterol, are all risk factors for CVD that you can modify.

The heart is a muscle, and like any muscle, it benefits from regular exercise. It has been shown to reduce the risk of heart disease and some strokes.

Vigorous aerobic activities such as brisk walking, jogging, biking and cardio exercise machines force your heart to beat faster as it pumps blood through your body.

Over time, your heart adapts to the exertion and works more efficiently, beating fewer times per minute at rest or work.

Too many people say that they don't have time to exercise. Unless you acknowledge the importance of exercise to the quality of your life, you will never find the time.

If you are inactive now, the first place to start is simply to move more each day. Even short periods of activity can make a difference in cardiovascular health.

10,000 steps

The 10,000-step program was developed to help people get moving.

More vigorous activity might be intimidating to someone who is inactive, but walking is something we can all do. This number of steps represents a moderate activity level that is recommended for most individuals.

It exceeds the Surgeons General's minimum guideline of 30 minutes of exercise three days per week.

It is simple, as long follow these suggestions:

Buy a pedometer.

All you need is an inexpensive pedometer that counts steps. Pedometers are available at most sports or variety stores.

Record how many steps you take in a day.

While less than 4,000 steps is considered sedentary, most people will fall in the 3,000 to 4,000 range. Log your findings in a note book.

Add five minutes of walking daily.

Each week resolve to add five minutes or about 600 steps to your daily total each week.

Do this until you reach 10,000 steps between general activity and planned walking sessions.

By using a pedometer, you'll be reminded throughout the day to be more active.

You don't need to plan a trip to the gym; just put on the pedometer and glance at it occasionally throughout the day.

The more you move, the more calories you burn and the more you work your heart.

Over time, you will find that you walk more and have picked up your pace.

Recent studies show that people with at least moderate levels of physical activity are less likely to die from heart disease or any other cause than less active adults.

It also affects our quality of life and ability to perform daily activities as we age.

In addition, exercise has tremendous benefit for diabetics, as you will learn at www.diabetesincontrol.com.

There are many web sites that can help you get started and help you stay motivated.

The American Heart Association's national wellness program Start! at heart.org, www.justmove.org, and www.thewalkingsite.com/index.html are terrific resources for anyone looking to start a walking program.

Always consult your physician before beginning any exercise program. This is particularly important if you are middle-aged or older, have been inactive for an extended period or already have a medical condition.

Grab that pedometer and learn how each step adds up to better health.

Green Valley resident Ann Sirianni is a certified trainer. 465-1221 or gvfitness@cox.net