Walking is Heart Medicine
Walking has the lowest dropout rate of any Step 3.
activity, and is the simplest positive change Now that you know what your physical
individuals can make to effectively improve activity needs are; how do you know if what
their heart health. Here are some steps to get you are doing is enough? One way of
started with any physical activity to get you knowing whether your activity is moderate
on your way. or vigorous is the talk test. The talk test
method of measurement is simple.
Step 1. A person who is active at a light
Your safety is always a priority. Moderate
intensity level should be able to sing
physical activity is safe for most people, but
while doing the activity.
some adults may need to check with their
One who is active at a moderate
healthcare provider first. Men older than 40
intensity level should be able to carry
and women older than 50 who plan a
on a conversation comfortably while
vigorous program or who have chronic
engaging in the activity.
disease or risk factors for chronic disease
If a person becomes winded or too
should contact their physician to design a
out of breath to carry on a
safe, effective program.
conversation, the activity can be
Step 2. considered vigorous.
Understanding the American Heart
Here are some tips for exercise success:
Association recommendations for physical
Wear comfortable, properly fitted
activity for heart health are important. Here
footwear and comfortable, loose
fitting clothing appropriate for the
weather and the activity.
physical activities for at least 30
Find a convenient time and place to
minutes on most (and preferably all)
do activities. Try to make it a habit,
days of the week.
but be flexible. If you miss an
Physical activity can be accumulated
opportunity, work activity into you
throughout the day. It’s important to
day another way.
include physical activity as part of a
Keep a record of your activities.
Reward yourself at special
physical activity for at least 60
Nothing motivates like success.
minutes most days of the week to
help lose weight or maintain weight.
Walking is good medicine for your heat. For every hour of regular, vigorous
exercise you do, like brisk walking, you can live two hours longer.
If you would like more information, please contact
Med-Cert, Inc. at 866-633-2378 (toll free) or at www.medcertinc.com