YOUR GUIDE TO

Physical Activity and 

Your Heart

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

YOUR GUIDE TO

Physical Activity and 

Your Heart

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

NIH Publication No. 06-5714

June 2006
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute
On the Move . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Physical Activity and Your Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Physical Activity: The Heart Connection. . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Heart Disease Risk Factors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

You Have Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Eight Tips for Heart Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Physical Activity: The Calorie Connection . . . . . . . . . . . . . . . . . . . . . . . . . . 7

The Benefits Keep Coming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Go for the Burn! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Great Moves . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Types of Physical Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Working Together for Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

A Complete Activity Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Three Moves for Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Intensity Levels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Choosing Your Moves . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Getting in Motion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Exploding the Myths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

Taking Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Choosing the Right Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Smart Moves . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Tracking Your Target Heart Rate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Finding Your Target Heart Rate Zone . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

A Sample Walking Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

A Sample Jogging Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Playing It Safe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Avoid Injury . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Eat Right . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Check the Weather Report . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Taking Too Much Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

Seek Company. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Know the Signs of a Heart Problem. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Get Back in the Swing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Contents

Contents
iv

Staying Active . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Motivation Makers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Creating Opportunities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

Family Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

Measuring Your Mileage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

Moving Toward Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

To Learn More . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
1On the Move

On the Move

Chances are, you already know that physical activity is good for

you. “Sure,” you may say. “When I get out and move around, I

know it helps me to feel and look better.” But you may not realize

just how important regular physical activity is to your health. 

According to the U.S. Surgeon General’s Report on Physical Activity

and Health, inactive people are nearly twice as likely to develop

heart disease as those who are more active. This is true even if you

have no other conditions or habits that increase your risk for heart

disease. Lack of physical activity also leads to more visits to the

doctor, more hospitalizations, and more use of medicines for a 

variety of illnesses. 

The good news is that physical activity can protect your heart in a

number of important ways. Moreover, to get benefits, you don’t

have to run a marathon. Regular activity—something as simple as a

brisk, 30-minute walk each day—can help you to reduce your risk

of heart disease.

This booklet will help you to understand the impact of physical

activity on your heart, as well as the power of regular activity to

help keep you healthy overall. It will also offer plenty of ideas on

starting a physical activity program that will be both healthful and

enjoyable. Just as important, you’ll get tips for keeping up with the

activity or activities you choose, since staying active over time is

important to long-term health. So use this booklet often for information, ideas, and to keep you motivated. When to start getting fit?

There’s no time like today. 
2

Exercise and taking good care of ourselves 

are important parts of our life plan. Lila and 

I exercise regularly and look to not only 

cardiovascular and strength building exercises,

but also to improving our muscle flexibility and

range of motion. Hopefully, this should keep us

fit for the years ahead.

ALAN AND LILA LETOW 

“

”
If you currently get regular physical activity, congratulations! But 

if you’re not yet getting all the activity you need, you have lots 

of company. According to the Centers for Disease Control and

Prevention (CDC), 60 percent of Americans are not meeting the 

recommended levels of physical activity. Fully 16 percent of

Americans are not active at all. Overall, women tend to be less

active than men, and older people are less likely to get regular 

physical activity than younger individuals. 

What does it mean to get “regular physical activity?” To reduce the

risk of heart disease, adults need only do about 30 minutes of moderate activity on most, and preferably all, days of the week. This level

of activity can also lower your chances of having a stroke, colon 

cancer, high blood pressure, diabetes, and other medical problems. 

If you’re also trying to manage your weight and prevent gradual,

unhealthy weight gain, try to get 60 minutes of moderate- to 

vigorous-intensity activity on most days of the week. At the same

time, watch your calories. Take in only enough calories to maintain

your weight. Those who are trying to keep weight off should aim 

a bit higher: Try to get 60–90 minutes of moderate-intensity activity

daily, without taking in extra calories. Later in the book, you’ll find

out more about the types of activities that you can easily fit into

your routine, as well as ways to break up your activity time into

manageable segments. 

If you’re not as active as you might be, take a moment to consider

why. Maybe you’re just in the habit of traveling by car or bus, even

when you’re not going far. In your free time, perhaps it’s tempting

to sit down in front of the TV or computer rather than do something

more vigorous. It’s easy to get busy or tired and decide that it’s just

simpler to put off that brisk walk or bike ride. But when you think

about the serious problems that physical inactivity can create for

your health—and the enormous rewards of getting regular activity—

3Physical Activity and Your Health

Physical Activity and 

Your Health
4

you may want to reconsider. Let’s start with the ways that physical

activity affects your heart. 

Physical Activity: The Heart Connection

It’s worth repeating: Physical inactivity greatly increases your risk 

of developing heart disease. Heart disease occurs when the arteries

that supply blood to the heart muscle become hardened and 

narrowed, due to a buildup of plaque on the arteries’ inner walls.

Plaque is the accumulation of fat, cholesterol, and other substances.

As plaque continues to build up in the arteries, blood flow to the

heart is reduced. 

Heart disease can lead to a heart attack. A heart attack happens

when a cholesterol-rich plaque bursts and releases its contents into

the bloodstream. This causes a blood clot to form over the plaque,

totally blocking blood flow through the artery and preventing vital

oxygen and nutrients from getting to the

heart. A heart attack can cause permanent damage to the heart muscle. 

Some people aren’t too concerned

about heart disease because they

think it can be cured with surgery.

This is a myth. Heart disease is

a lifelong condition. It’s true

that certain procedures can

help blood and oxygen flow

more easily to the heart.

But the arteries remain damaged, which means you are

still more likely to

have a heart attack.

What’s more, the

condition of your

blood 

vessels will steadily

worsen unless you

make changes in your

daily habits and control

other factors that

increase risk. 

Your Guide to Physical Activity and Your Heart
Heart disease is a serious disease—and too often, a fatal one. It is

the number one killer of Americans, with 500,000 people in the

United States dying of heart disease each year. Many others with

heart problems become permanently disabled. That’s why it’s so 

vital to take action to prevent this disease. Getting regular physical

activity should be part of everyone’s heart disease prevention program. 

Heart Disease Risk Factors

Risk factors are conditions or habits that make a person more likely

to develop a disease. They can also increase the chances that an

existing disease will get worse. Certain risk factors for heart 

disease, such as getting older or having a family history of early

heart disease, can’t be changed. But physical inactivity is a major

risk factor for heart disease that you have control over. You can

make a decision to get regular physical activity, and this booklet can

help you create a workable, enjoyable program that will help you

protect your heart.

Other major risk factors for heart disease that you can change are

smoking, high blood pressure, high blood cholesterol, overweight,

and diabetes. (See the box, “You Have Control,” on page 6.) 

Every risk factor counts. Research shows that each individual risk

factor greatly increases the chances of developing heart disease and

having a heart attack. A damaged heart can damage your life, by

interfering with enjoyable activities and even keeping you from

doing simple things, such as taking a walk or climbing steps. 

But it’s important to know that you have a lot of power to protect

your heart health. (See the box, “Eight Tips for Heart Health,” on

page 7.) Getting regular physical activity is an especially important

part of your healthy heart program, because physical activity both

directly reduces your heart disease risk and reduces your chances 

of developing other risk factors for heart disease. For example, 

regular physical activity may reduce LDL (bad) cholesterol, increase

HDL (good) cholesterol, and lower high blood pressure. It can 

also protect your heart by helping to prevent and control diabetes.

Finally, physical activity can help you to lose excess weight or stay

at your desirable weight, which will also help to lower your risk of

5Physical Activity and Your Health
6Your Guide to Physical Activity and Your Heart

You Have Control

Physical inactivity is one of several major risk factors for heart disease

that you can do something about. The others are:

Smoking. People who smoke are up to six times more likely to suffer a

heart attack than nonsmokers, and the risk increases with the number of

cigarettes smoked each day. Quitting will greatly reduce your risk.

Check with local community groups for free or low-cost programs

designed to help people stop smoking. 

High Blood Pressure. Also known as hypertension, high blood 

pressure increases your risk of heart disease, stroke, kidney disease, and

congestive heart failure. Your health care provider can check your blood

pressure by means of a simple test using an inflatable arm cuff. Blood

pressure often can be entirely controlled by getting regular physical 

activity, losing excess weight, cutting down on alcohol, and changing

eating habits, such as using less salt and other forms of sodium. For

some people, medication is also needed. 

High Blood Cholesterol. High blood cholesterol can lead to the

buildup of plaque in your arteries, which raises the risk of a heart attack.

Starting at age 20, everyone should have their cholesterol levels checked

by means of a blood test called a “lipoprotein profile.” You can lower

high blood cholesterol by getting regular physical activity, eating less 

saturated fat and trans fat, and managing your weight. In some cases,

medication is also needed. 

Overweight. If you are overweight or obese, you are more likely to

develop heart disease even if you have no other risk factors. Ask your

doctor to help you determine whether you need to lose weight for 

your health. The good news: Losing just 5–10 percent of your current

weight will help to lower your risk of heart disease and many other 

medical disorders. 

Diabetes greatly increases your risk for heart disease, stroke, and other

serious diseases. Ask your doctor whether you should be tested for it.

Many people at high risk for diabetes can prevent or delay the disease

by reducing calories as part of a healthy eating plan, and by becoming

more physically active. If you already have diabetes, work closely with

your doctor to manage it. 
heart disease. 

Physical Activity: The Calorie Connection

One way that regular physical activity protects against heart disease

is by burning extra calories, which helps you to lose excess weight

or stay at your desirable weight. To understand how physical 

activity affects calories, it is helpful to consider the concept of 

“energy balance.” Energy balance is the amount of calories you take

in relative to the amount of calories you burn. Per week, you need

to burn off about 3,500 more calories than you take in to lose 

1 pound. If you need to lose weight for your health, regular 

physical activity can help you through one of two approaches. 

First, you can choose to eat your usual amount of calories, but be

more active. For example, a 200-pound person who keeps on

eating the same amount of calories, but begins to walk briskly 

each day for 11/2 miles, will lose about 14 pounds in 1 year. Staying

active will also help to keep the weight off. 

Second, you can eat fewer calories and be more active. This is the

best way to lose weight, since you’re more likely to be successful 

by combining a healthful, lower-calorie diet with physical activity.

For example, a 200-pound person who consumes 250 fewer calories

per day, and begins to walk briskly each day for 11/2 miles, will lose

about 40 pounds in 1 year.

Most of the energy you burn each day—about three quarters of it—

7Physical Activity and Your Health

Eight Tips for Heart Health

● Become—and stay—physically active.

● Balance your calorie intake with the calories you burn in physical activity.

● Lose weight if you’re overweight.

● If you smoke, stop. Avoid other people’s smoke if you can.

● Control high blood pressure.

● Control high blood cholesterol.

● Control diabetes.

● Choose foods low in saturated fat, trans fat, cholesterol, sugar, and salt. 

Enjoy more fruits, vegetables, and whole grains.
goes to activities that your body automatically engages in for survival,

such as breathing, sleeping, and digesting food. The part of your 

energy output that you control is daily physical activity. Any activity

you take part in beyond your body’s automatic activities will burn

extra calories. Even seated activities, such as using the computer or

watching TV, will burn calories—but only a very small number.

That’s why it’s important to make time each day for moderate-tovigorous physical activity. 

The Benefits Keep Coming

It is hard to imagine a single practice with more health benefits than

regular physical activity. In addition to protecting your heart in

numerous ways, staying active: 

■ May help to prevent cancers of the breast, uterus, and colon.

■ Strengthens your lungs and helps them to work more efficiently. 

■ Tones and strengthens your muscles. 

■ Builds stamina.

■ Keeps your joints in good condition.

■ Improves balance.

■ May slow bone loss. 

Regular physical activity can also boost the way you feel. It may:

■ Give you more energy.

■ Help you to relax and cope better with stress.

■ Build confidence.

■ Allow you to fall asleep more quickly and sleep more soundly. 

■ Help you to beat the blues. 

■ Provide an enjoyable way to share time with friends or family.

8Your Guide to Physical Activity and Your Heart
9Physical Activity and Your Health

Go for the Burn!

Some physical activities burn more calories than others. Below are the

average number of calories a 154-pound person will burn, per hour, for

a variety of activities. (A lighter person will burn fewer calories; a heavier

person will burn more.) As you can see, vigorous-intensity activities

burn more calories than moderate-intensity activities. 

Hiking 370

Light gardening/yard work 330

Dancing 330

Golf (walking and carrying clubs) 330

Bicycling (less than 10 mph) 290

Walking (3.5 mph) 280

Weight lifting (light workout) 220

Stretching 180

Moderate Physical Activity Calories Burned per Hour

Running/jogging 590

Bicycling (more than 10 mph) 590

Swimming (slow freestyle laps) 510

Aerobics 480

Walking (4.5 mph) 460

Heavy yard work (chopping wood, 440

for example)

Weight lifting (vigorous workout) 440

Basketball (vigorous) 440 

Vigorous Physical Activity Calories Burned per Hour

Source: Adapted from the 2005 Dietary Guidelines Advisory Committee Report
10Your Guide to Physical Activity and Your Heart

I think exercise is extremely important.

Whenever I feel stressed out, I go to the 

gym and work out. I come out of there 

feeling much better.

LILY KRAMER 

“

”
Given the numerous benefits of regular physical activity, you may 

be ready to get in motion! But first, it’s important to know how

activities differ from one another and how each form of movement

uniquely contributes to your health. Three types of activity are

important for a complete physical activity program: aerobic activity,

resistance training, and flexibility exercises. Let’s take a brief look

at each one. 

Types of Physical Activity

Aerobic activity is any physical activity that uses large muscle

groups and causes your body to use more oxygen than it would

while resting. This booklet focuses mainly on aerobic activity

because it is the type of movement that most benefits the heart.

Examples of aerobic activity are brisk walking, jogging, and 

bicycling. 

Resistance training—also called strength training—can firm,

strengthen, and tone your muscles, as well as improve bone

strength, balance, and coordination. Examples of strength moves

are pushups, lunges, and bicep curls using dumbbells. 

Flexibility exercises stretch and lengthen your muscles. These 

activities help to improve joint flexibility and keep muscles limber,

thereby preventing injury. An example of a stretching move is 

sitting cross-legged on the floor and gently pushing down on the

tops of your legs to stretch the inner thigh muscles. 

Working Together for Health

While aerobic activities benefit the heart most, all three types of

movement are vital components of a physical activity program.

They also work together in important ways. For example, resistance

exercises can help you achieve the muscle strength, balance, and

11Great Moves

Great Moves
12

coordination to do your aerobic activities more successfully.

Meanwhile, flexibility training will help you to move your muscles

and joints more easily and prevent injury as you engage in aerobic

activities. Many activities that promote flexibility and strength 

are also relaxing and fun. (See the box, “Three Moves for Health,” 

on page 13.) Below is a sample schedule for a well-rounded 

activity program. 

Your Guide to Physical Activity and Your Heart

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Aerobic

Aerobic

Aerobic

Aerobic

Aerobic

Aerobic

Aerobic

Strength

Strength

Strength

Stretch

Stretch

Stretch

Stretch

Stretch

Stretch

Stretch

A Sample Weekly Schedule

A Complete 

Activity Program
13Great Moves

Three Moves for Health

While not usually aerobic, the activities below offer numerous 

health benefits and are enjoyable ways to get and stay in shape.

All are offered at many YMCAs, community or recreation centers,

and gyms. 

● Yoga is a system of physical postures, stretching, and breathing 

techniques that can improve flexibility, balance, muscle strength, 

and relaxation. Many styles are available, ranging from slow and 

gentle to athletic and vigorous. A recent study found that regular 

yoga practice may help to minimize weight gain in middle age.

● Tai chi is an ancient Chinese practice based on shifting body 

weight through a series of slow movements that flow rhythmically 

together into one graceful gesture. This gentle, calming practice 

can help to improve flexibility and balance, and it gradually builds 

muscle strength.

● Pilates is a body conditioning routine that seeks to strengthen 

the body’s “core” (torso), usually through a series of mat exercises.

Another Pilates method uses special exercise machines, available 

at some health clubs. The practice can strengthen and tone 

muscles as well as increase flexibility. 
14

Intensity Levels

Generally, the more vigorously you engage in an activity, and the

more time you spend doing it, the more health benefits you will

receive. The vigorous activities listed in the left column of the 

box, “Choosing Your Moves,” page 15, are especially helpful for

conditioning your heart and lungs, and these activities also burn

more calories than those that are less vigorous. However, 

moderate-intensity activities can also be excellent fitness choices.

When done briskly for 30 minutes or longer on most days of the

week, the moderate-intensity activities listed in the column on the

right side of the box can help to condition your heart and lungs and

reduce your risk of heart disease. 

Your Guide to Physical Activity and Your Heart
15Great Moves

Choosing Your Moves

Aerobic dancing Bicycling (less than 10 mph)

Basketball Downhill skiing

Bicycling (more than 10 mph) Dancing

Cross-country skiing Gardening 

Hiking (uphill) Golf (on foot)

Ice hockey/field hockey Hiking (flat ground)

Jogging/running (at least 5 mph) Horseback riding

Jumping rope Roller skating/ice skating

Soccer Softball

Stair climbing Swimming

Tennis (singles) Tennis (doubles)

Walking briskly (4.5 mph) Walking moderately (3.5 mph)

Weight lifting (vigorous effort) Weight lifting (moderate effort)

Yard work (heavy) Yard work (light)

Vigorous activity Moderate activity
16

My doctor noticed my blood pressure was a 

little high. At that time, I was not thinking about 

exercising every day like I do now. Since then,

I’ve lost weight, and my body is in good shape

now. I really watch what I eat, and I work out 5

to 7 days a week.

RICARDO ELEY 

“

”
17Getting in Motion

Ready to get moving? If so, getting health benefits from regular

activity may be easier than you think. As discussed at the start of

this book, about 30 minutes of moderate-intensity physical activity

on most—and preferably all—days of the week will help you to

reduce the risk of heart disease. If you can gradually work up to

more time being active, you’ll get even more benefits. 

Brisk walking is a simple, enjoyable way to help keep your heart

healthy. One study showed that regular, brisk walking reduced the

risk of heart attack by the same amount as more vigorous exercise,

such as jogging. Keep in mind, too, that you can break up any

activity into shorter periods of at least 10 minutes each. For example,

if you want to total 30 minutes of activity per day, you could spend

10 minutes walking on your lunch break, another 10 minutes raking

leaves in the backyard, and another 10 minutes lifting weights. See

pages 27–29 for sample walking and jogging programs.

Exploding the Myths 

Even when you know physical activity is good for you, it’s easy to

keep dragging your feet—literally. We all have reasons to stay 

inactive, but sometimes those reasons are based more on myth than

reality. Here are some of the most common myths about physical

activity and ways to replace them with a more realistic, can-do spirit.

Myth 1: “Physical activity takes too much time.” 

Physical activity does take some time, but there are ways to make 

it manageable. If you don’t have 30 minutes in your daily schedule

for an activity break, try to find three 10-minute periods. If you’re

aiming for 60 minutes daily—a good goal if you’re trying to avoid

weight gain—perhaps you can carve out some “fitness time” early 

in the day, before your schedule gets too busy. Another idea is to

combine physical activity with a task that’s already part of your

daily routine, such as walking the dog or doing yard chores. 

Getting in Motion
18

Myth 2: “Getting in shape makes you tired.” 

Once you begin regular physical activity, you’re likely to have even

more energy than before. As you progress, daily tasks will seem 

easier. Regular, moderate-to-brisk physical activity can also help you

to reduce fatigue and manage stress.

Myth 3: “The older you are, the less physical activity you need.” 

Most people become less physically active as they age, but keeping

fit is important throughout life. Regular physical activity increases

older people’s ability to perform routine daily tasks and to stay 

independent longer. No matter what your age, you can find a 

physical activity program that is tailored to your particular fitness

level and needs. 

Myth 4: “Taking medication interferes with physical

activity.”

In most cases, this is not true. In fact,

becoming more active may lessen your

need for certain medicines, such as

high blood pressure drugs. However,

before beginning a physical activity

program, be sure to inform your doctor about both prescription and over-thecounter medications you are taking, so that

your health can be properly monitored. 

Myth 5: “You have to be athletic to exercise.”

Most physical activities don’t require any 

special athletic skills. In fact, many people

who have bad memories of difficult school

sports have discovered a whole world of

enjoyable, healthful activities that involve no

special talent or training. A perfect example is

brisk walking—a superb, heart healthy activity.

Others include bicycling, gardening, or yard

work, as long as they’re done at a brisk pace.

Just do more of the activities you already like

and already know how to do. It’s that simple.

Your Guide to Physical Activity and Your Heart
Taking Precautions

Some people should get medical advice before starting, or significantly

increasing, physical activity. Check with your doctor first if you: 

■ Are over 50 years old and not used to moderately energetic 

activity. 

■ Currently have a heart condition, have developed chest pain 

within the last month, or have had a heart attack. (Also see 

the section, “After a Heart Attack.”)

■ Have a parent or sibling who developed heart disease at an 

early age.

■ Have any other chronic health problem or risk factors for a 

chronic disease.

■ Tend to easily lose your balance or become dizzy.

■ Feel extremely breathless after mild exertion.

■ Are on any type of medication. 

After a Heart Attack

Following a heart attack, some people are afraid to be physically

active. But it’s important to know that regular, moderate physical

activity can help reduce your risk of having another heart attack 

and actually improve your chances of survival. Being active can 

also help you to more easily perform everyday tasks and to do so

without chest pain or shortness of breath. 

If you’ve had a heart attack, it’s important to consult your doctor 

to be sure you’re following a safe and effective physical activity 

program. Your doctor’s guidance can help prevent heart pain and/or

further damage from too much exertion. Ask about getting involved

in cardiac rehabilitation, which is a total program for heart health

that includes exercise training, education, and counseling to help

you return to an active life.

19Getting in Motion
20

Choosing the Right Activity

The key to a successful fitness program is choosing an activity or

activities that will work well for you. Here are some questions to

ask yourself to help you find a good “movement match.”

1. How physically fit are you?

If you’ve been inactive for a while, you may want to start with 

walking, biking, or swimming at a comfortable pace. Beginning

with less strenuous activities will allow you to become gradually

more fit without straining your body. If you’re not sure how 

physically fit you are, you may want to visit a qualified exercise 

professional at a local health club or recreation center to receive a

fitness assessment. A brief series of physical tests can estimate your

current aerobic capacity, strength, and flexibility, as well as measuring your height, weight, and blood pressure. This information can

give you a good picture of the shape you’re in and allow you to

choose activities and goals that are right for you.

2. What kinds of benefits do you want from physical activity?

Aerobic activity benefits the heart and lungs most. Resistance 

exercises can provide some aerobic conditioning, while also strengthening and toning muscles. Stretching exercises help to keep muscles

limber, thereby preventing injury during your physical activity. (See

“Types of Physical Activity” on page 11 for more on each form of

activity.) The most healthful physical activity program includes all

three types of movement.

3. Do you prefer to be active on your own, or with others?

Do you lean toward individual activities, such as swimming or

weight lifting; two-person activities, such as dancing; or group

sports, such as softball or doubles tennis? If you like to be active

with others, consider whether you can find a partner or group easily

and quickly. If not, choose another activity until you can find a

partner. If you prefer do-it-yourself activities, it may be simpler to

get started—but a bit more challenging to maintain your momentum. Choosing an activity you truly enjoy will help you to stay with

your activity program.

Your Guide to Physical Activity and Your Heart
4. Do you prefer to be active outdoors or in your home?

Both have advantages. Outdoor activities offer variety in scenery

and weather. Indoor activities offer shelter from bad weather and

the convenience of not having to step beyond your front door. Some

activities, such as bench stepping or running in place, can be done

indoors or outdoors. If your activity can be seriously affected by

weather, consider choosing a second, alternate activity that you can

do at home or in a gym. 

5. Are you looking for an inexpensive way to get in shape? 

Many activities are free or nearly so, requiring no equipment or 

special clothing. For example, brisk walking requires only a 

comfortable pair of rubber-soled shoes. Many communities offer

free or very affordable physical activity options. Check with your

local park and recreation department, which may offer a number 

of low-cost physical activity classes that are enjoyable for the 

entire family. 

6. Would you like to join a gym or work with a fitness professional?

Some people find that regularly going to a health club, and/or 

working with a fitness trainer, helps them to stay more motivated.

Before you purchase a gym membership or sessions with a 

professional, be sure to shop around and ask questions.

■ Check out the certifications and education of the staff to ensure 

that they are properly qualified. Professional qualifications 

include a college degree in a health-related field, such as 

exercise science or physical education. Ideally, staff should hold 

an exercise certification from a nationally recognized, nonprofit 

organization, such as the American College of Sports Medicine. 

■ Ask to speak to a few current clients to find out about the quality,

size, and availability of sessions. 

■ Pay a visit to the facilities to check out the availability and 

quality of the equipment, the accessibility of parking, and the 

travel time from your home or office. 

21Getting in Motion
22Your Guide to Physical Activity and Your Heart

I realize I’m not as young as I used to be. I began

working out doing both weights and cardio work.

Over time, the more I exercised, the more I built up

and increased the weights,

the more I began to see

the benefits. It’s a stress

reliever. I’m the father

of two young boys and

they are very active in

sports, and now I have

the ability to do more of

that with them.

BILL KIRWAN 

“

”
■ Find out about all costs in advance. Fees for fitness services 

can vary greatly, so be sure to do a cost comparison of gyms 

and fitness professionals in your area. 

7. What is the best time of day for you to be active?

Do you feel more like being active in the morning, afternoon, or evening?

If you can, schedule your workouts for times when you feel reasonably

energetic. Remember that physical activity sessions can be spread out

over the day and needn’t take more than 10 minutes at a time. 

Smart Moves

Once you find a physical activity that’s a good match for you,

you’re ready for action! But be sure to pace yourself. Each session

to condition your heart and lungs should include the following: 

Warmup (5 minutes). Start your physical activity session at a slowto-medium pace to give your body a chance to warm up and get

ready for more vigorous movement. Gradually increase your pace

by the end of the warm-up period. For especially strenuous activities, such as jumping rope or jogging, warm up for up to 10 minutes.

Be active. Slowly increase your physical activity time until you reach

your goal of 30 to 60 minutes daily. To condition your heart and

lungs, you should engage in your activity in your “target heart rate

zone.” (See “Tracking Your Target Heart Rate” on page 24.) But

don’t focus on big goals in the beginning. If you haven’t been active

in a while, you might start with just 5–10 minutes of activity per

day—or whatever amount of time you’re comfortable with. Build

up gradually. Enjoy yourself. 

Cool down (5 minutes). After being active, slow down gradually.

For example, if you’ve been swimming, begin to do your stroke

more slowly, or switch to a more leisurely type of stroke. You can

also cool down by changing to a less vigorous activity, such as 

moving from jogging to walking. This process allows your body to

relax gradually. Stopping abruptly can cause dizziness. 

23Getting in Motion
24

Stretch. It’s best to do stretching exercises after your activity period,

to increase muscle and joint flexibility. Below are several stretches

you can use after your cool-down period. Each of these moves helps

to stretch different parts of your body. Do each stretch slowly and

steadily, without bouncing. 

■ Calf wall push. Stand facing a wall, about 11/2 feet away from 

it. Then lean forward and push your hands against the wall, 

keeping your heels flat. Count to 10 (or to 20 for a longer 

stretch). Rest. Repeat.

■ Hamstring palm touch. Stand with your knees slightly bent. 

Then, bend from the waist and try to touch your palms to the 

floor. If you can’t reach all the way to the floor, just go as far 

as you can. Count to 10 or 20, then rest. Repeat. If you have

lower back problems, do this stretch with your legs crossed. 

■ Hamstring toe touch. Place your right leg level with your hip 

on a stair, chair, or other steady object. With your other leg 

slightly bent, lean forward and slowly try to touch your right 

toe with your right hand. Hold and count to 10 or 20. Repeat 

with your left hand. Then switch legs and repeat with each hand.

Rest. Repeat the entire stretch. 

■ Overhead triceps stretch. Bend your right elbow and use your 

left arm to bring it up behind your head. You should feel a 

gentle stretch on the outside of your upper right arm. Hold for 

10 to 20 seconds. Repeat with the left elbow behind your head.

Rest. Repeat.

■ Standing quadriceps stretch. Place your left hand on a chair or 

wall for support, bend your right knee, and reach back with 

your right hand to grab the top of your right foot. Hold for 

10 to 20 seconds. Repeat on the left side. Rest. Repeat. 

Tracking Your Target Heart Rate

As you become more physically active, how will you know whether

you’re improving your heart and lung fitness? The best way is to

track your target heart rate during your activity. Your target heart

rate is a percentage of your maximum heart rate, which is the fastest

Your Guide to Physical Activity and Your Heart
your heart can beat, based on your age. Unless you’re in excellent

physical condition, any physical activity that boosts your heart 

rate above 75 percent of your maximum rate is likely to be too

strenuous. By the same token, any activity that increases your heart

rate to less than 50 percent of your maximum rate gives your heart

and lungs too little conditioning. 

Getting Into the Zone 

The most healthful activity level uses 50–75 percent of your 

maximum heart rate. This range, called your target heart rate zone,

is shown above. During the first few months of your activity 

program, aim to reach 50 percent of your maximum rate. As you

get into better shape, you can slowly build up to 75 percent. 

Keep in mind that “getting into the zone” doesn’t mean pushing

yourself to the limit. For example, while walking briskly or jogging,

you should be able to keep up a conversation without trouble.

If you can’t, move a bit more slowly. Overall, a gentle, gradual

25Getting in Motion

Finding Your Target Heart 

Rate Zone

20 100–150 beats per min. 200 beats per min.

25 98–146 beats per min. 195 beats per min.

30 95–142 beats per min. 190 beats per min.

35 93–138 beats per min. 185 beats per min.

40 90–135 beats per min. 180 beats per min.

45 88–131 beats per min. 175 beats per min.

50 85–127 beats per min. 170 beats per min.

55 83–123 beats per min. 165 beats per min.

60 80–120 beats per min. 160 beats per min.

65 78–116 beats per min. 155 beats per min.

70 75–113 beats per min. 150 beats per min.

Target Heart Rate Maximum Heart 

Age Zone: 50–75% Rate: 100%
26Your Guide to Physical Activity and Your Heart

approach will help you to maximize your gains and minimize 

your risks. (See “A Sample Walking Program” on page 27 and 

“A Sample Jogging Program” on page 28.)

What’s Your Number?

To find your target heart rate zone, look for the age closest to yours in

the table on page 25. For example, if you’re 40, your target zone is

90–135 beats per minute. If you’re 53, the closest age on the chart is

55, so your target zone is 83–123 beats per minute. Be aware that the

figures in the table are averages, so use them as general guidelines.

A Note About Medications

A few high blood pressure medicines lower the maximum heart 

rate and thus the target zone rate. If you’re taking high blood 

pressure medications, contact your doctor to report your target heart

rate zone and to find out whether your activity program needs to be

adjusted.

Taking Your Pulse

To find out whether you’re within your target heart rate zone, take

your pulse immediately after finishing your activity. Here’s how: 

■ As soon as you stop your activity, place the tips of your first 

two fingers lightly over one of the two blood vessels on your 

neck, located to the left and right of your Adam’s apple. 

Another convenient pulse spot is on the inside of your wrist, 

just below the base of your thumb.

■ Count your pulse for 10 seconds and multiply by six.

■ If your pulse falls within your target zone, your activity is 

providing good benefits for your heart and lungs. If you’re 

below your target heart rate zone, move just a bit faster next 

time, as long as you continue to feel reasonably comfortable 

doing so. If you’re above your target zone, move a little more 

slowly. Don’t try to move at, or very close to, your maximum 

heart rate—that’s working too hard.

■ Eventually, you’ll be consistently engaging in your activity within

your target zone. To continue to track your progress, keep 

checking your pulse after at least one activity session per week. 
27Getting in Motion

A Sample Walking Program

Week 1 Walk 5 min. Walk briskly 5 min. Walk 5 min. 15 min.

Week 2 Walk 5 min. Walk briskly 7 min. Walk 5 min. 17 min.

Week 3 Walk 5 min. Walk briskly 9 min. Walk 5 min. 19 min.

Week 4 Walk 5 min. Walk briskly 11 min. Walk 5 min. 21 min.

Week 5 Walk 5 min. Walk briskly 13 min. Walk 5 min. 23 min.

Week 6 Walk 5 min. Walk briskly 15 min. Walk 5 min. 25 min.

Week 7 Walk 5 min. Walk briskly 18 min. Walk 5 min. 28 min.

Week 8 Walk 5 min. Walk briskly 20 min. Walk 5 min. 30 min.

Week 9 Walk 5 min. Walk briskly 23 min. Walk 5 min. 33 min.

Week 10 Walk 5 min. Walk briskly 26 min. Walk 5 min. 36 min.

Week 11 Walk 5 min. Walk briskly 28 min. Walk 5 min. 38 min.

Week 12 Walk 5 min. Walk briskly 30 min. Walk 5 min. 40 min.

Week 13 Walk 5 min. Continue. Walk 5 min.

on: (See below.) 

Week Warm up Target zone Cool down Total time

During each week of the program, try to walk briskly at least 5 days per

week. Always start with a 5-minute, slower-paced walk to warm up,

and end with a 5-minute, slower-paced walk to cool down. (Warm-up

and cool-down sessions totaling 10 minutes are included in the “total

time” column.) As you walk, check your pulse periodically to see

whether you’re moving within your target heart rate zone.

As you become more fit, try to walk within the upper range of your 

target zone. Gradually increase your brisk walking time from 30 to 60

minutes, most days of the week. Enjoy the outdoors! 
28Your Guide to Physical Activity and Your Heart

A Sample Jogging Program

Week 1 Walk 5 min., then stretch

Week 2 Walk 5 min., then stretch

Week 3 Walk 5 min., then stretch

Week 4 Walk 5 min., then stretch

Week 5 Walk 5 min., then stretch

Week 6 Walk 5 min., then stretch

Week 7 Walk 5 min., then stretch

Week 8 Walk 5 min., then stretch

Week 9 Walk 5 min., then stretch

Week 10 Walk 5 min., then stretch

Week 11 Walk 5 min., then stretch

Week 12 Walk 5 min., then stretch

Week 13 Walk 5 min., then stretch

Week 14 Walk 5 min., then stretch

Week 15 Walk 5 min., then stretch

Week 16 on: Walk 5 min., then stretch

Week Warm up 

During each week of the

program, try to jog at least 

5 days per week. For your

warm up, walk for 5 minutes. For your cool down,

walk for 3 minutes and then

stretch for 2 minutes more.

(Warm-up and cool-down

sessions totaling 10 minutes

are included in the “total

time” column.) As you 

jog, check your pulse 

periodically to see whether

you’re moving within your

target heart rate zone. If

you’re over 40 and haven’t

been active in a while, begin

with the walking program.

After you complete the

walking program, start with

Week 3 of the jogging 

program. 
29Getting in Motion

Walk 10 min. Try to walk Walk 3 min., stretch 2 min. 20 min.

without stopping.

Walk 5 min., jog 1 min., Walk 3 min., stretch 2 min. 22 min.

walk 5 min., jog 1 min.

Walk 5 min., jog 3 min., Walk 3 min., stretch 2 min. 26 min.

walk 5 min., jog 3 min.

Walk 4 min., jog 5 min., Walk 3 min., stretch 2 min. 28 min.

walk 4 min., jog 5 min.

Walk 4 min., jog 5 min., Walk 3 min., stretch 2 min. 28 min.

walk 4 min., jog 5 min.

Walk 4 min., jog 6 min., Walk 3 min., stretch 2 min. 30 min.

walk 4 min., jog 6 min.

Walk 4 min., jog 7 min., Walk 3 min., stretch 2 min. 32 min.

walk 4 min., jog 7 min.

Walk 4 min., jog 8 min., Walk 3 min., stretch 2 min. 34 min.

walk 4 min., jog 8 min.

Walk 4 min., jog 9 min., Walk 3 min., stretch 2 min. 36 min.

walk 4 min., jog 9 min.

Walk 4 min., jog 13 min. Walk 3 min., stretch 2 min. 27 min.

Walk 4 min., jog 15 min. Walk 3 min., stretch 2 min. 29 min.

Walk 4 min., jog 17 min. Walk 3 min., stretch 2 min. 31 min.

Walk 2 min., jog slowly Walk 3 min., stretch 2 min. 31 min.

2 min., jog 17 min.

Walk 1 min., jog slowly Walk 3 min., stretch 2 min. 31 min.

3 min., jog 17 min.

Jog slowly 3 min., jog 17 min. Walk 3 min., stretch 2 min. 30 min.

Continue. (See below.) Walk 3 min., stretch 2 min.

Jogging in your Total 

target zone Cool down time

As you become more fit, try to jog within the upper range of your target zone.

Gradually, increase your jogging time from 20 to 30 minutes (or up to 60 minutes, if you wish). Keep track of your goals—and keep on enjoying yourself.
30

I was overweight. I was told by my doctor that

if I kept it up I was going to develop high blood

pressure and high blood cholesterol. Once I

realized no one was going to take care of me

except me, I started eating better and exercising. I go to a gym every day from Monday

through Friday. I take a spinning class, I do

weight lifting, and I use the machines. I feel

younger when I go to the gym, like I can do

anything. When I don’t go to the gym I

can tell the difference—my

stamina is gone.

JOSE HENRIQUEZ 

“

”
By and large, physical activity is a very safe way to help protect your

heart. But like anything else you do, getting fit requires taking a few

common-sense precautions. Following are some important safety tips:

Avoid Injury

■ It can’t be said too often: Start your activity program gradually,

and work up slowly. Be sure to warm up, cool down, and 

stretch each and every time you are physically active. 

Exercising too much, too fast, can cause injuries.

■ A certain amount of stiffness is normal at first. But if you do 

hurt a joint or pull a muscle, stop the activity for several days 

to avoid more serious injury. Rest and over-the-counter 

painkillers can heal most minor muscle and joint problems. 

■ Use proper equipment. Wear good shoes with adequate 

cushioning in the soles for jogging or walking. Use goggles to 

protect your eyes for sports such as handball or racquetball. 

■ Joggers should run on soft, even surfaces such as a level grass 

field, a dirt path, or a track. Hard or uneven surfaces, such as 

cement or rough fields, are more likely to cause injuries. Also, 

try to land on your heels, rather than on the balls of your feet, 

to minimize strain on your feet and lower legs. 

■ If you jog or walk on the street, watch for cars. Wear lightcolored clothing with a reflecting band at night so that drivers 

can see you more easily. Always face oncoming traffic. Remember, 

drivers can’t see you as well as you can see their cars. 

■ If you bicycle, always wear a helmet. Ride in the direction of 

traffic and try to avoid busy streets. At night, use lights and 

wheel-mounted reflectors.

31Playing It Safe

Playing It Safe
32

Eat Right

■ If you’ve just eaten a meal, avoid strenuous physical activity for 

at least 2 hours.

■ If you’ve just been vigorously active, wait about 20 minutes 

before eating.

■ If you plan to be continuously active for more than 60 minutes, 

you may want to take a snack along to keep up your energy 

level. Good choices are light foods and drinks that are high in 

carbohydrates, such as bananas, raisins, bagels, or sport drinks. 

Check the Weather Report

On hot, humid days: 

■ Try to be physically active during the cooler and less humid 

parts of the day, such as early morning or early evening.

■ Wear light, loose-fitting, “breathable” clothing. Never wear 

rubberized or plastic suits. Such clothing won’t help you lose 

weight by making you sweat more, but it can cause dangerously 

high body temperatures.

■ Drink adequate fluids—particularly water—before, during, and 

after your physical activity. 

■ Watch for symptoms of heat exhaustion and heat stroke. 

(See the box on page 33, “Taking Too Much Heat.”) 

On cold days:

■ When dressing for outdoor activity, wear one layer less than you’d

wear if you were outside but not physically active. Ideally wear 

several layers of clothing rather than one heavy jacket, so you can 

remove a layer if you get too warm.

■ Use mittens, gloves, or cotton socks to protect your hands.

■ Wear a hat, since up to 40 percent of your body heat is lost 

through your head and neck. 

Your Guide to Physical Activity and Your Heart
33Playing It Safe

Taking Too Much Heat

When you’re active outdoors in hot, humid weather, be alert for 

signs of heat exhaustion and heat stroke. Although many of their

symptoms are similar, heat stroke is the more serious condition.

Heat stroke occurs when the body temperature increases too much,

causing stress on the body that may harm tissues. The rise in 

temperature occurs when the heat produced during exercise exceeds

the heat that leaves the body. The following are the main symptoms

of each type of heat problem:

Both heat exhaustion and heat stroke can be avoided by drinking

enough water to replace fluids lost during physical activity. Drink

water regularly throughout your activity, but don’t “over water” 

yourself. Drink no more than 3 cups of water per hour. 

Dizziness Dizziness

Headache Headache

Nausea Nausea

Confusion Confusion

Body temperature below normal Muscle cramps

Sweating stops

High body temperature

Heat Exhaustion Heat Stroke
34

On rainy, icy, or snowy days:

■ Be aware of reduced visibility—for both yourself and for drivers— 

and reduced traction on roadways. 

Seek Company

■ If you’re concerned about the safety of your surroundings, pair 

up with a buddy for outdoor activities. If possible, walk, bike, or 

jog during daylight hours.

■ Check out the hours of nearby shopping malls. Many malls are 

open early and late for people who prefer to walk or jog at those 

times of day, but in a safe, well-lit area. (Indoor malls also make 

it possible to stay active during summer heat, winter cold, and 

allergy seasons.) 

Know the Signs of a Heart Problem

While physical activity can strengthen your heart, some types of

activity may worsen existing heart problems. Warning signals

include sudden dizziness, cold sweat, paleness, fainting, extreme

breathlessness, or pain or pressure in your upper body. These 

symptoms may occur during, or just after, an activity. Ignoring 

these signals and continuing your activity may lead to serious heart

problems. Instead, call your doctor right away. 

Get Back in the Swing

If you have to miss a few sessions of physical activity because of 

illness or injury, don’t be discouraged. Once you recover, you can

get right back on the “activity track.” But do wait until you recover.

If you come down with a minor illness, such as a cold, wait until

you feel normal before you resume your activity. If you suffer a

minor injury, wait until the pain disappears before continuing.

When you do resume your fitness sessions, start at one-half to 

two-thirds of your previous level, depending on the number of days

you’ve missed and how you feel while moving. 

Your Guide to Physical Activity and Your Heart
35Playing It Safe

If your activity program has been interrupted by a major illness 

or injury, consult your doctor about the best time—and pace—for

resuming your fitness program. Whatever your reasons for missing

sessions, don’t worry about the skipped days or weeks. Just get

back into your routine and focus on the progress you’ll be making

toward your fitness goals. 
36Your Guide to Physical Activity and Your Heart

“

”

NOT FINAL

JEANETTE GUYTON-KRISHNAN 

AND IAN

We exercise regularly, not as much as 

we should, but we do try. We have a treadmill

and weights at home. My son is active in 

tennis, baseball, and soccer.
37Staying Active

Becoming physically active is the first step in a heart healthy fitness

plan. Now comes the more challenging part—staying active. After

a while, it may be tempting to put off that regular walk or bike ride,

especially when you get busy or the weather doesn’t cooperate. Yet,

to keep your heart healthy, and to keep your body strong and fit

overall, staying physically active over time is very important. Here

are some tips for making physical activity an enjoyable, habitual

part of your life. 

Motivation Makers

■ Think short-term as well as long-term. If your long-term goal 

is to walk 1 mile, then make your short-term goal much 

smaller. How about walking a quarter mile during the first 

week? Similarly, if one of your long-term goals is to lose 

15 pounds, focus first on a more immediate, “doable” goal.

How about losing 1–2 pounds the first week? You get the idea.

By setting smaller goals within your bigger ones, you’re less 

likely to push yourself too hard. Just as important, you give 

yourself a chance to succeed —over and over.

■ Share your activity goals with others. Encouragement from 

family and friends can help motivate you to stay active. Let 

others know your short-term goals as well as your long-term 

ones, so they can regularly cheer you on. And who knows, you 

may be able to persuade family or friends to join in! (For ideas 

on getting family members involved, see the box, “Family 

Fitness,” on page 39.)

■ Help yourself remember. You may want to stay active but 

sometimes forget your fitness sessions because, well, life gets 

busy. Leave your sneakers near the door to remind yourself to 

walk, or bring a change of clothes to work and head straight 

for the gym, yoga class, or walking trail on the way home.

Make a “personal activity checklist” and stick it on the fridge 

or another spot where you’ll see it daily. 

Staying Active
38

■ Recall your original reasons for getting fit. Why did you decide 

to start your activity program in the first place? Do these

reasons still apply, or are others now more important? Taking a 

look at your original goals and desires can help to rev up your 

motivation, or allow you to pinpoint where to make changes.

If you find that you’re no longer enjoying a particular activity, 

consider trying out a new one. 

Creating Opportunities

It’s easier to stay physically active over time if you take advantage of

everyday opportunities to move around. For example: 

■ Use the stairs—both up and down—instead of the elevator.

Start with one flight of stairs and gradually build up to more.

■ Park a few blocks from the office or store and walk the rest of the

way. If you take public transportation, get off a stop or two early

and walk a few blocks. 

■ While working, take frequent 

activity breaks. Get up and 

stretch, walk around, and

give your muscles and mind a 

chance to relax. 

■ Instead of eating that extra 

snack, take a brisk stroll 

around the neighborhood 

or your office building. 

■ Do housework, gardening, or

yard work at a more vigorous 

pace.

■ When you travel, walk 

around the train station, bus 

station, or airport rather than

sitting and waiting. 

Your Guide to Physical Activity and Your Heart
39Staying Active

Family Fitness

When it comes to getting in shape, what’s good for you is good for

your whole family. Children and teenagers should be physically active

for at least 60 minutes per day. A great way to pry kids off the

couch—and help you to stay fit as well—is to do enjoyable activities

together. Some ideas:

● Kick up your heels. Take turns picking out your favorite music 

and dance up a storm in the living room.

● Explore the outdoors. Hit your local trail on weekends for some 

biking or hiking. Pack a healthy lunch and let the kids choose the 

picnic spot. 

● Get classy. Join family members in an active class, such as 

martial arts, yoga, or aerobics.

● Play pupil. Ask one of your children or grandchildren to teach you 

an active game or sport. Kids love to be the experts—and you'll get

a workout learning a new activity!

● Use online resources. Check out the “We Can!” Web site at 

http://wecan.nhlbi.nih.gov—There you’ll find more family-friendly 

ideas for making smart food choices, increasing physical activity, 

and reducing “screen time” in front of the TV and other electronic 

attractions. 
40

■ Keep moving while you watch TV. Lift hand weights, do some 

gentle yoga stretches, or pedal an exercise bike.

■ Better yet, turn off the TV and take a brisk walk.

You may be pleasantly surprised at how many miles you log in a 

day or week, just by taking advantage of everyday opportunities.

To keep track, consider using a pedometer. (See the box below,

“Measuring Your Mileage.”) 

Your Guide to Physical Activity and Your Heart

Measuring Your Mileage

Using a pedometer is an excellent way to motivate yourself to stay

physically active. A pedometer is a small counting device that 

measures the number of steps you walk. Just clip the device to your

waistband and watch your steps add up. You can set goals for the

number of steps you take every day and challenge yourself to take

more steps each week.

One mile equals roughly 2,000 steps, or 15 minutes of physical 

activity. Physical activities that don’t involve

steps, such as weight lifting or swimming, will not register on your

pedometer. But they still

count, of course, toward your

daily 

physical activity goal.
Becoming physically active may start as a reminder note on your

calendar and then become—when you least expect it—a habit and a

pleasure. As you strengthen your heart, you may find that getting

fit also gives you more energy, stamina, and ability to cope with the

ups and downs of daily life. The fact is, getting

regular physical activity is one of the single

best choices you can make for yourself and

your health. 

So make the choice today. Go for a

walk, a swim, or a bike ride around

your neighborhood. Dance, rake

leaves, or play tag with a child. Do

what you enjoy, and do it regularly.

You’re on the move. 

41Moving Toward Health

Moving Toward Health
42
43To Learn More

To Learn More

The National Heart, Lung, and Blood Institute (NHLBI) provides 

information on the prevention and treatment of heart disease and offers

publications on heart health and heart disease.

NHLBI Health Information Center

P.O. Box 30105 

Bethesda, MD 20824-0105 

Phone: 301–592–8573 

TTY: 240–629–3255 

Fax: 301–592–8563

NHLBI Heart Health Information Line 

1–800–575–WELL 

Provides toll-free recorded messages.

Also, check out these NHLBI Web sites and Web pages:

NHLBI Web site: www.nhlbi.nih.gov

Diseases and Conditions A–Z Index: 

www.nhlbi.nih.gov/health/dci/index.html

Aim for a Healthy Weight: 

http://healthyweight.nhlbi.nih.gov

The Heart Truth: A National Awareness Campaign for Women About 

Heart Disease: www.hearttruth.com

Your Guide to Lowering High Blood Pressure: 

www.nhlbi.nih.gov/hbp/index.html

Live Healthier, Live Longer (on lowering elevated blood cholesterol): 

www.nhlbi.nih.gov/chd
44Your Guide to Physical Activity and Your Heart

We Can! (Ways to Enhance Children’s Activity and Nutrition): 

http://wecan.nhlbi.nih.gov or call toll-free at 1–866–35WECAN

Other Web sites and Web pages on physical activity: 

American College of Sports Medicine: 

www.acsm.org/health%2Bfitness/index.htm

President’s Council on Physical Fitness: www.fitness.gov

Exercising Safely for Seniors: 

www.nihseniorhealth.org/exercise/toc.html

For more information on heart health, see MedlinePlus:

www.medlineplus.gov
Discrimination Prohibited: Under provisions of

applicable public laws enacted by Congress

since 1964, no person in the United States shall,

on the grounds of race, color, national origin,

handicap, or age, be excluded from participation

in, be denied the benefits of, or be subjected to

discrimination under any program or activity (or,

on the basis of sex, with respect to any education program or activity) receiving Federal financial assistance. In addition, Executive Order

11141 prohibits discrimination on the basis of

age by contractors and subcontractors in the

performance of Federal contracts, and Executive

Order 11246 states that no federally funded contractor may discriminate against any employee or

applicant for employment because of race, color,

religion, sex, or national origin. Therefore, the

National Heart, Lung, and Blood Institute must be

operated in compliance with these laws and

Executive Orders.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

NIH Publication No. 06-5714

June 2006