Heart Health Benefits of Physical Activity
体育活动是任何形式的运动,可以锻炼你的肌肉,比你休息时消耗更多的能量. 散步、跑步、跳舞、游泳、瑜伽和园艺都是体育活动的例子.
Being physically active, along with following a healthy diet and not smoking, 你能做的最重要的事情之一是保持你的心脏和肺的健康吗. Yet, many Americans are not active enough. 好消息是,即使是适量的体育活动也对你的健康有益. The more active you are, the more you will benefit.
体育活动,尤其是有氧运动,对你的心脏有好处. 体育锻炼可以增强心脏功能,减少冠心病的危险因素. It can also lower blood pressure; improve and manage levels of cholesterol and other fats in the blood; improve your body's ability to manage blood sugar and insulin levels, which lowers your risk for type 2 diabetes; help you maintain a healthy weight; and reduce levels of C-reactive protein (CRP) in your body, a sign of inflammation. High levels of CRP may raise your risk for heart disease. 不运动的人患心脏病的可能性几乎是运动的人的两倍.
In people with heart disease, regular aerobic activity helps the heart work better. 它还可以降低已经心脏病发作的人第二次心脏病发作的风险.
剧烈的有氧运动对心脏病患者来说可能不安全. Talk to your doctor about what type of activity is safe for you.
Recommendations for Physical Activity
In 2008, the U.S. 美国卫生与公众服务部(DHHS)发布了新的体育活动指南. For adults, the guidelines advise that:
- Some physical activity is better than none.
- For major health benefits, 每周至少做150分钟中等强度的有氧运动或75分钟高强度的有氧运动. Each bout of activity should last at least 10 minutes. For example, 快走(适度的体力活动),每周五天,每次至少30分钟.
- More physical activity will increase your health benefits.
- 中等或高强度的肌肉强化活动应该包括每周两天或更多的时间. These activities should work all of the major muscle groups, including the legs, hips, back, chest, abdomen, shoulders and arms. Examples include lifting weights, working with resistance bands, sit-ups and push-ups, yoga and heavy gardening.
If you have a chronic (ongoing) condition, such as heart disease, lung disease or diabetes, talk to your doctor about whether you can do physical activity. Ask your doctor which activities are safe for you.
Getting Started and Staying Active
体育活动是心脏健康生活方式的重要组成部分. To get started and stay active, make physical activity part of your daily routine, keep track of your progress, be active and safe.
Make Physical Activity Part of Your Daily Routine
你不必成为一名马拉松运动员来获得体育锻炼的所有好处. 做一些你喜欢的活动,让它们成为你日常生活的一部分. 如果你已经有一段时间没有运动了,那就从小处开始,慢慢地锻炼. 许多人喜欢从步行开始,慢慢增加时间和距离.
Personalize the Benefits
People value different things. 有些人可能非常重视体育活动对健康的好处. 其他人想要活跃是因为他们喜欢娱乐活动,或者他们想要看起来更好或睡得更好. 有些人想要运动,因为这可以帮助他们减肥,或者让他们有机会与朋友共度时光.
Identify which physical activity benefits you value. This will help you personalize the benefits of physical activity.
Be Active With Friends and Family
Friends and family can help you stay active. For example, go for a hike with a friend. 和你的配偶一起上舞蹈课,或者和你的孩子一起打球. The possibilities are endless.
Make Everyday Activities More Active
You can make your daily routine more active. For example, take the stairs instead of the elevator. 与其发电子邮件,不如走到同事的办公室. Rake the leaves instead of using a leaf blower.
Reward Yourself with Time for Physical Activity
有时,在漫长的一天后,骑自行车或散步可以缓解压力. 把体育活动看作是一个特殊的时间来刷新你的身体和思想.
Keep Track of Your Progress
考虑把你的活动记录下来,以帮助你跟踪你的进步. 许多人喜欢佩戴计步器——一种计算步数的小设备——来记录他们每天走了多少路. These tools can help you set goals and stay motivated.
Be Active and Safe
Physical activity is safe for almost everyone. 你也可以采取以下步骤来确保它对你是安全的:
- Be active on a regular basis to raise your fitness level.
- Do activities that fit your health goals and fitness level. Start small and slowly increase your activity level over time. As your fitness improves, 你将能够进行更长时间和更高强度的体育活动.
- 在一周内分散你的活动,并改变你所做的活动的类型.
- 使用正确的装备来保护自己,并遵守安全规则和政策, such as always wearing a helmet when biking.
- Be active in safe, well-lit, 维护良好的环境,与汽车交通明显分开.
- Make sensible choices about when, where and how to be active. 考虑天气状况,比如天气有多热或多冷,并根据需要改变你的计划.
Talk to Your Doctor if Needed
没有心脏问题的健康人在开始中等强度的运动之前不需要咨询十大赌博平台排行榜. If you have a heart problem or chronic disease, such as heart disease, diabetes or high blood pressure, 和你的十大赌博平台排行榜谈谈哪种体育活动对你是安全的. 如果你有胸痛或头晕等症状,你也应该和你的十大赌博平台排行榜谈谈安全的体育活动.
Adapted from the National Heart, Lung, and Blood Institute's, "Physical Activity and Your Heart."
UCSF Health medical specialists have reviewed this information. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.