1) Regular physical
activity can reduce your chances of getting heart disease. Answer
2) Most people get enough
physical activity from their normal daily routine. Answer
3) You don t have to train
like a marathon runner to become more physically fit. Answer
4) Exercise programs do
not require a lot of time to be very effective. Answer
5) People who need to lose
some weight are the only ones who will benefit from regular
physical activity. Answer
6) All exercises give you
the same benefits. Answer
7) The older you are, the
less active you need to be. Answer
8) It doesn't take a lot
of money or expensive equipment to become physically fit. Answer
9) There are many risks
and injuries that can occur with exercise. Answer
10) You should always
consult a doctor before starting a physical activity program.
Answer
11) People who have had a
heart attack should not start any physical activity program. Answer
12) To help stay physically
active, include a variety of activities. Answer
True/False
Answers
1) True Heart disease is almost
twice as likely to develop in inactive people. Being
physically inactive is a risk factor for heart disease along
with cigarette smoking, high blood pressure, high blood
cholesterol, and being overweight. The more risk factors you
have, the greater your chance for heart disease. Regular
physical activity (even mild to moderate exercise) can reduce
this risk.
2) False Most Americans are very
busy but not very active. Every American adult should make a
habit of getting 30 minutes of low to moderate levels of
physical activity daily. This includes walking, gardening,
and walking up stairs. If you are inactive now, begin by
doing a few minutes of activity each day. If you only do some
activity every once in a while, try to work something into
your routine everyday.
3) True
Low- to
moderate-intensity activities, such as pleasure walking,
stair climbing, yardwork, moderate to heavy housework,
dancing, and home exercises can have both short- and
long-term benefits. If you are inactive, the key is to get
started. One great way is to take a walk for 10 to 15 minutes
during your lunch break, or take your dog for a walk every
day. At least 30 minutes of physical activity every day can
help improve your heart health and lower your risk of heart
disease.
4) True
It takes
only a few minutes a day to become more physically active. If
you don t have 30 minutes in your schedule for an exercise
break, try to find two 15-minute periods or even three
10-minute periods. Once you discover how much you enjoy these
exercise breaks, they'll become a habit you can't live
without.
5) False
People
who engage in regular physical activity experience many
positive benefits. Regular physical activity gives you more
energy, reduces stress, helps you to relax, and helps you to
sleep better. It helps to lower high blood pressure and
improves blood cholesterol levels. Physical activity helps to
tone your muscles, burns off calories to help you lose extra
pounds or stay at your desirable weight, and helps control
your appetite. It can also increase muscle strength, help
your heart and lungs work more efficiently, and let you enjoy
your life more fully.
6) False
Low-intensity
activities--if performed daily--can have some long-term
health benefits and can lower your risk of heart disease.
Regular, brisk, and sustained exercise for at least 30
minutes, three to four times a week, such as brisk walking,
jogging, or swimming, is necessary to improve the efficiency
of your heart and lungs and burn off extra calories. These
kinds of activities are called aerobic--meaning the body uses
oxygen to produce the energy needed for the activity. Other
activities may give you other benefits such as increased
flexibility or muscle strength, depending on the type of
activity.
7)
False Although we tend to
become less active with age, physical activity is still
important. In fact, regular physical activity in older
persons increases their capacity to do everyday activities.
In general, middle-aged and older people benefit from regular
physical activity just as young people do. What is important,
no matter what your age, is tailoring the activity program to
your own fitness level.
8) True
Many
activities require little or no equipment. For example, brisk
walking only requires a comfortable pair of walking shoes.
Also, many communities offer free or inexpensive recreation
facilities and physical activity classes. Check your shopping
malls, as many of them are open early and late for people who
do not wish to walk alone, in the dark, or in bad weather.
9) False
The most
common risk in exercising is injury to the muscles and
joints. Such injuries are usually caused by exercising too
hard for too long, particularly if a person has been inactive
for some time. To avoid injuries, try to build up your level
of activity gradually, listen to your body for early warning
pains, be aware of possible signs of heart problems (such as
pain or pressure in the left or mid-chest area, left neck,
shoulder, or arm during or just after exercising, or sudden
light- headedness, cold sweat, pallor, or fainting), and be
prepared for special weather conditions.
10) True
You
should ask your doctor before you start (or greatly increase)
your physical activity if you have a medical condition such
as high blood pressure, have pains or pressure in the chest
and shoulder area, tend to feel dizzy or faint, get very
breathless after mild exertion, are middle-age or older and
have not been physically active, or plan a fairly vigorous
activity program. If none of these apply, start slow and get
moving.
11) False
Regular,
physical activity can help reduce your risk of having another
heart attack. People who include regular physical activity in
their lives after a heart attack improve their chances of
survival and can improve how they feel and look. If you have
had a heart attack, consult your doctor to be sure you are
following a safe and effective exercise program that will
help prevent heart pain and further damage from overexertion.
12)
True Pick several different
activities that you like doing because you will be more
likely to stay with it. Plan short-term as well as long-term
goals. Keep a record of your progress, and check it regularly
to see the progress you have made. Get your family and
friends to join in. They can help keep you going.
NHLBI
Obesity Education Initiative
National Heart,
Lung, & Blood Institute
NIH Publication No. 95-3795, May 1995
For
more info visit the US NIH website at:
http://www.healthfinder.gov
