Keeping active is good for you.  It's good for your heart, improves your fitness, makes you feel happy, and if you choose the right activity, can even be fun.

You don't have to join a gym, or pound the pavements, although you can if you like. Simply choose activities that help to increase your heart rate and make you feel 'warm' and slightly out of breath but still able to hold a conversation.  Brisk walking, dancing energetically, climbing the stairs, gardening or housework can all be incorporated into your daily routine.

Good for your heart

Physical activity is good for your heart, it reduces the risk of having a heart attack or stroke, helps to prevent diabetes, reduces blood pressure and helps with weight control. People who are active are less likely to suffer from heart disease and are likely to recover more quickly if they do.

Are you getting enough?
Taking half an hour of moderate exercise 5 times a week will halve your risk of getting heart disease.  You can even split your exercise throughout the day, into two 15 minute sessions or three 10 minute bursts of activity.

What should I do?

Trying activities that you enjoy and that can be incorporated into your day, means you are more likely to stick with them.    Some suggestions include:

• Brisk walking. Why not get off the bus a stop earlier or walk to and from the shops carrying your bags? Take the stairs instead of the lift or escalator every time.
• Cycling. As well as being good exercise it can be a great way to spend time with your loved ones and explore your local area.
• Swimming.  Go during your lunch hour or before work to make you feel refreshed and revitalised.
• Dancing.  Try salsa, jazz or belly dancing classes or simply crank up the volume and dance around the house.
• Jogging.  Make sure you wear the right footwear and build up your fitness gradually.

Build It Up
It is very important to build up your fitness gradually. Start by adding small amounts of physical activity into your day and building up the duration and intensity slowly. Remember you are aiming for 30 minutes of moderate intensity exercise five times a week.

If you suffer from a heart condition or any other condition or if you haven't exercised for a long time, ask your doctor how much exercise you should be doing.

Warm Up/Cool Down
Begin your exercise session slowly and gradually build it up. Slow down a few minutes before you stop but keep moving to allow your body to cool down.

Have Fun Together
Trying something new can be great fun especially if you do it with friends or family. Build activity into your daily routine - housework, walking the dog, gardening, playing with the children, using the stairs, swimming etc.

Get moving for a healthy heart.

For more information about physical activity contact Heart Rseearch UK's Lifestyle Department on 0113 297 6206 or email lifestyle@heartresearch.org.uk