Heart Disease. Are You At Risk?

A heart attack occurs when the blood supplyfactors such as blood pressure and weight.
carrying oxygen and other nutrients to the heartThe Heart Foundation recommends 30 minutes or
muscle is blocked.more of physical activity [such as brisk walking]
Coronary heart disease is caused by the build-upon most days of the week. If you don't have
of artherosclerosis, [fatty deposits] or plaque ontime for a 30 minute block, take three 10 minute
the inside of artery walls. This narrows thewalks and accumulate in shorter bouts.
channel inside the artery so there is less room forWalking 19km a week is enough exercise to
the blood to flow through.improve cardiovascular health, according to a US
The following 2 critical risk factors you should bestudy published in the October 2005 issue of the
aware of if you wish to avoid a heart attack orjournal Chest.
heart disease.Researchers at Duke University Medical Centre
SMOKING.found that overweight people who walked 19km
Stopping smoking is the single most importanta week, considered by the scientists to be a
thing you can do to reduce your risk of heart"moderate" amount of exercise, consumed
disease, according to the Heart Foundation.oxygen more efficiently and gained physical
Smoking reduces the amount of oxygen in yourendurance, both of which reduced the risk of
blood, damages and constricts your artery wallsheart disease.
and increases blood pressure. It also increasesThe most important factor is to pace yourself. If
your heart rate, and can increase the rate atyou have difficulty talking after exercise, you
which cholesterol deposits accumulate in the bloodmay be over exerting. A good test for this is the
vessels.target heart rate for your age and this is
For many smokers, fear is a major factor. Fearcalculated by using a heart rate monitor.
of giving up the pleasure or the crutch, fear thatA heart rate monitor is a good way to measure
you will be unable to enjoy life or handle stress. Athe intensity and quality of your workouts and
number of strategies are available. These includemaximise your outcomes. You use percentages
patches as well as psychotherapy andof you maximum heart rate [MHR] to judge the
hypnotherapy.intensity for you. To work out your MHR you
The benefits of quitting however, are almostsimply deduct your age from 220. About 50 to
immediate. From the moment you stop smoking,60 percent of your MHR is a good level for
your extra risk of heart disease begins toimproving your overall health. Once you hit 60 to
decrease. One year after stopping, your risk of70 percent, you're in the "fitness zone" This is
another heart attack is around half that of aperfect for those looking to train at a moderate
continuing smoker.intensity.
LACK OF PHYSICAL ACTIVITY.Seventy to 85 percent is about the fastest pace
Your body is designed to move.Therefore regularat which you can exercise and still talk. This is
moderate physical activity is good for your heart.great for runners wanting to improve
Being active can be fun, make you feel good inperformance. Don't go higher than this, 85 to 100
yourself and help boost your immune system.percent is a zone best reserved for serious
Physical activity can also help control other riskathletes with a high pain tolerance.