Exercise for Your Heart and Lungs Exercise is good!
About exercise
Exercise can:
Different kinds of exercise can help you in different ways. Stretching helps your muscles stay loose. Strength building exercises help make your muscles stronger and keep them toned. Aerobics help improve your blood flow and oxygen and are the best for your heart and lungs. Some examples are:
• make your heart and lungs stronger • l ower the amount of fat and cholesterol in your blood • improve the circulation of blood and oxygen • l ower the stress in your life
• Walking
• Jogging
• Running
• Swimming
• give you more energy
• Dancing
• lower your risk of falling
• Doubles tennis
Always warm up and cool down
Exercise tips
Warming up before exercise gets your muscles ready to exercise. A good way to warm up is to walk slowly for 5-10 minutes.
• T ake your time, build up slowly and don’t overdo it. You should be able to talk easily as you exercise.
Cooling down lets your muscles unwind after you exercise. A good way to cool down is to do the same things you did to warm up. Then, take 10 minutes to stretch your muscles.
• K now your target heart rate zone. • R est afterwards. • It may be more fun to exercise with a friend or with a group.
Talk to your doctor before you start any exercise program. Copyright © 2002-2015 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.
• D rink water throughout.
Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®
Atlanta, GA
800-241-4925
Product # 449
Exercise for Your Heart and Lungs Stretch your muscles after you cool down. Never stretch cold muscles and do not bounce during stretching. Ask your health care provider for some stretching exercises you can do.
Exercise so that your heart rate is within your targeted heart rate zone. To find your target heart rate zone, use this chart. Look for the age group that is closest to your age and read across.
Age
Target Heart Rate Zone
Age
Target Heart Rate Zone
20 years
100–150 beats per minute
50 years
85–127 beats per minute
25 years
98–146 beats per minute
55 years
83–123 beats per minute
30 years
95–142 beats per minute
60 years
80–120 beats per minute
35 years
93–138 beats per minute
65 years
78–116 beats per minute
40 years
90–135 beats per minute
70 years +
75–113 beats per minute
45 years
88–131 beats per minute
Note: If you have heart problems, your doctor needs to decide your zones.
My Target Heart Rate Zone is _____________ to _____________ .
Here’s how to check your heart rate: • As soon as you quit exercising, check your pulse. To do this: 1. find your pulse at your neck or wrist with your first two fingers 2. count the beats you feel in 15 seconds 3. multiply that number by 4 • This is your heart rate after exercising.
If you feel any chest pain, have trouble breathing or any other problem, stop and get help.
If your heart rate falls within your target zone, you are exercising as you should. If it is below your zone, you need to exercise a little harder next time. If it is above your zone, exercise a little easier next time. Follow this program.
1. warm up for 5-10 minutes 2. exercise for 5 minutes (add 2 to 3 minutes a week to this time) 3. cool down for 5 minutes 4. stretch for 10 minutes
• Compare this rate to your target heart rate zone above. Pritchett & Hull Associates, Inc. Bringing Patients & Health Together ®
Atlanta, GA
800-241-4925
Copyright © 2002-2015 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.