How to Build the Heart Muscle

Walking for exercise only requires comfortable clothing and quality athletic shoes.

Living a long, healthy life is a goal most people strive to reach. Reducing stress, building a strong body and eating a healthy diet all increase the likelihood of reaching this goal. Aerobic activity strengthens your heart muscles and lungs, enabling you to use oxygen more efficiently. It also makes you feel and look healthier, reduces your risk of cardiovascular disease, decreases body fat and increases your energy.

Things You'll Need

• Comfortable clothing
• Quality athletic shoes

Instructions

1. Check with your family physician before beginning an exercise program, particularly if you are overweight and have led a sedentary life.

2. Dress appropriately for your exercise workout. Wear comfortable clothing and invest in a pair of quality athletic shoes.

3. Participate in aerobic exercise at least three to four times a week and build up to 20 or 30 minutes of aerobic activity. Vary your exercises to add variety to your routine, for instance, dance to music one day, bike, walk or swim on another.

Tips & Warnings

• Walking is one of the best aerobic exercises, one that even unfit senior citizens can participate in safely. Bicycling, jogging, skating, swimming and dancing are other effective aerobic workouts.

• Moderation is the key to a successful heart-building exercise routine. Many people start out doing too much and suffer from sore muscles the next day, which can result in them giving up.

• Warm up your body before attempting an exercise regimen. Make sure to cool down properly after your workout. Perform arm and leg circles and side bends to warm up your body and heart muscles and prime them for the exercise. This will help prevent injuries and strains on your body and heart. Stretch before and after exercising to increase your range of motion and improve flexibility.

• Stop your exercise if you feel pressure pains in your arms, chest, neck, jaw or shoulder areas. If you feel dizzy or lightheaded, this may be a sign that you are overdoing the exercise and need to build up your endurance more slowly. Contact your physician if the symptoms do not subside after 15 or 20 minutes.

References

• Harvard Health Publications: The Secret to Better Health--Exercise
• WebMD: Exercise for a Healthy Heart