A sedentary lifestyle is one of the risk factors for cardiovascular disease, so becoming just a little more active can decrease your heart disease risk and increase your longevity. If you’re worried you’re too out of shape to get started, don’t be. “It’s more dangerous to remain sedentary than to start an exercise program,” says Barry A. Franklin, PhD, director of the cardiac rehabilitation program and exercise laboratories at William Beaumont Hospital in Royal Oak, Mich.
Don’t think, though, that you have to become a marathoner to see such benefits. “Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart,” Franklin says, adding that physically active individuals experience up to a 50 percent reduction in cardiovascular events, such as a heart attack.
But what sort of exercise is best? Experts say you need two types: aerobic exercise and strength training.
Aerobic Exercise for Heart Health
Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That’s because you can do it anywhere, and you need little
Q: What’s the best time of day to exercise?
The New York Times published an article “Should Athletes Eat Fat or Carbs?” last week which was based on a study that shows a diet comprised of 85 percent fat can help improve overall performance for ultra-endurance athletes more than the traditional high-carbohydrate diet considered best for athletes. And by fat, they mean good fats that come from foods like nuts, avocados, and extra-virgin olive oil — not your cheeseburgers and French fries. But before you throw all your healthy eating rules out the window, it’s important to note that this recommendation is not for most of us — these recommendations for real athletes. We’re talking about people who exercise for a living — think NBA players, Olympic swimmers, or professional marathoners.