Physical activities have been shown to be of tremendous help in maintaining a healthy cardiovascular state. There is no age limit when it comes to physical activity. Just because a person ages does not mean he or she must become inactive. The older a person gets, the more important it is to remain as physically active as possible.

One is happy to see many people, old and young with their sporting kits either jogging or walking in the morning and evening. If you are in this category, please keep it up. And if you are yet to start, time to join in now.

Make exercise easy and full of fun. Fitness doesn’t have to be made complex, it can be easy and fun and you don’t need a gym membership or expensive equipment. Walking is one of the easiest, least expensive ways to get fit. But there are plenty other ways to be active especially for busy executive members in the society.

At Home

Go out for a short walk before breakfast, after dinner or both. Start from 5 minutes and gradually step it up to 30 minutes.

Engage yourself in certain home works thereby giving helping hand to the “officers” in the kitchen. Househelp may not have to do everything for us. Get water and drinks from the fridge. Clear tables where applicable and move around in the house.

Rather than driving or sending somebody to get things for you in a nearby shop, walk there yourself. Use car or bike only for long distances. When walking, pick up the pace from leisurely to brisk. Choose a raised or up hill route whereever possible.

Stand up while talking over the phone and pace up and down while the conversation lasts. It helps.

You can walk with your dog if you have one. This may look strange depending on the area of your settlement, don’t bother keep it up.

Park further away at shopping mall and walk the extra distance subject to safety of your car in that vicinity.

At the office

Brainstorm project ideas with a co- worker while taking a walk. It is not all projects or business discussion that requires prolonged sitting. The common say is “let’s sit and discuss it over” but this  oftentimes delay the outcome and possibly affect our cardiovascular state

Again in the office where possible, stand while talking over the phone.

Walk down the hall to speak with someone rather than using telephone

Take the stairs instead of the elevator / lift. Many people are now persuaded or forced to use stairs because of poor power supply and high cost of Diesel. This is a blessing in disguise.

Get involved in organising charity walk and raise money for the less privileged. Your heart benefits in both ways, being happy for helping others and the effect of the exercise on the heart

Get off bus/car/bike a few stops early and walk the rest of the way home or work.

As you are starting afresh, these are some tips that will assist you.

What to wear?

Start with comfortable, well-fitted walking shoe and wear loose- fitting clothes.

How to get going?

Start with modest goal, like 15-20 minutes at a leisurely pace. There are three segments to this exercise programme namely warm up, exercise pace and cool down
Warm up: walk the first 5 minutes at a reduced pace and pause.  Do some stretches with focus on the calves, front and back of the thigh, and lower back. Hold each for 30 seconds.

Exercise pace: after stretching, walk at an exercise pace. Change from leisure to brisk walk for 15 – 30 minutes. As you do this, remember never to exert your self beyond your ability. The feeling should always be like that of ‘moderate’ work and if more than this kindly stop. Keep your shoulder and back relaxed, letting your arm swing naturally. Your foot heel should strike the ground first and you push off with your toe.

Cool down: for the last 5minutes of your walk, gradually slow down. Finish with more stretches. Do not stop abruptly.

The importance of exercise is enormous but if you are over 40 years of age and have never exercised, be sure to check with your doctor before beginning any exercise programme. Physical activities lower the blood pressure, increase the good cholesterol (HDL) in your blood and help to prevent heart attack. Walking gives you a greater capacity for work and helps you deal better with daily stress. It improves your sleep and strengthens your bones.

Till next week, maintain a healthy heart.