3.46 Summary and Conclusions

Taking the right organized approach to your physical activity program will go a long way to your overall success getting heart healthy. Keep those 5 important steps in mind as you get going. Now, here are a few other important points to think about before you start your program:

Start slow: The last thing you want to do is start your physical activity program at an intensity that is too high for you. You will get exhausted and demotivated or even worse, you may get injured. Start VERY SLOW in your pace and intensity, then work your way up. For example, most people should start with walking, not jogging or running. Be sure you can hold a full conversation and talk in full sentences during the beginning of your aerobic exercise and this will assure you that your intensity is not too high. Monitor your heart rate as well, as we have discussed in other videos.

You will get better: If you have poor exercise tolerance and can barely walk a half-mile, do not get discouraged. You will be quite surprised how quickly your exercise tolerance will increase. After phase 2 of your HeartStrong.com Heart Health Program, you will be amazed at what you can do.

Factor in rest: Having at least 2 days of rest per week is key to preventing injury and allowing your body to recover and grow stronger. You need to avoid exercising 7 days per week. If you want, just factor in other low intensity physical activities during your 2 days of rest, but do not go crazy.

Do it the natural way: There is no magic pill or natural remedy to enhance exercise that is safe. Just do it the way your body was designed and do not fall for any gimmicks or “get healthy quick” programs you come across.

Don’t get discouraged with setbacks: If you get a bad cold or have a minor injury that interrupts your physical activity schedule, don’t let it stop you. The human body and mind is resilient and you will recover and get back on schedule. If you hurt your ankle, try swimming or focus on upper body strength training a little more. Try to work around it and you will recover. See your doctor of course if you have concerns or are not getting better.

Stay well hydrated: Keeping yourself hydrated will help avoid fatigue, exhaustion and simply is important for your body. DO NOT use sports drinks, which have added sugar, especially if you are overweight. Stick to water and add a little real fruit to it if you want.

Hopefully you are now armed and ready to get going with your exercise. Being prepared and organized is key to success.

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