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Get Active for a Healthy Heart
Physical activity is an important part of a heart healthy lifestyle. It is vital to learn the benefits of adding physical activity to your daily routine. The following information discusses why physical activity is important and how to become more physically active.
Physical activity is important in maintaining a healthy weight and a healthy heart. Even though Asian Indians are 30 pounds lighter than the general American population, they are more likely to have heart disease and diabetes. For the general American population, a body mass index (BMI) of 25-30 is considered overweight and more than 30 is considered obese. For Asian Indians, a BMI of 23-25 is overweight and over 25 is obese. To calculate your BMI, click here.
Physical activity can improve the health of your heart by:
- Lowering body weight
- Decreasing blood pressure
- Increasing good cholesterol (HDL)
- Decreasing bad cholesterol (LDL)
- Lowering triglycerides and non-HDL cholesterol
- Improving insulin sensitivity
- Releasing lipoprotein lipase from skeletal muscles and mobilizes fat
- Delaying and maybe preventing type 2 diabetes
- Helping you to sleep better
- Managing your waistline because waistline is a significant measure of developing heart disease
- Fat around the waist is more dangerous compared to fat in thighs and buttocks
- If you are South Asian and your waist circumference is more than 35 inches (male) or 31 inches (female) you are likely to be diagnosed with heart disease, diabetes or both in the next 10 - 20 years according to the Coronary Artery Disease Committee of the American Association of Indian Physicians
It is important to try to get at least 30 minutes of moderate physical activity everyday. Don’t think you have the time? Getting enough exercise in a day is much easier than you think. And you don’t have to do the 30 minutes all at once.
- Choose an activity you enjoy:
- Bhangra/dancing
- Yoga
- Stair climbing
- Gardening
- Yard work
- Housework
- Home exercise
- Swimming
- Bicycling
- Walking
- You can break out your 30-minute activity throughout the day. For example, walk for 10 minutes in the morning, afternoon, and evening.
- Begin exercising slowly and then increase intensity as you build strength and endurance.
- Consult your health care practitioner before starting any exercise program, especially if you:
- Are 40 years of age or older
- Are planning a vigorous exercise program (basketball, running, skiing, etc.)
- Have never exercised previously
- Take medications
- Manage chronic health problems (asthma, heart disease, osteoporosis, obesity, hypertension, etc.)
Read Real Stories
“Growing up in India I never exercised but I always considered myself a healthy person. After I moved to the US and had my second child I started to gain a lot of weight.”
Click here to learn how Rohini improved her health by eating better and exercising more.
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