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Because of their high rate of co-dependence with tobacco, sedentary life
style, and drug associated hypertension, recovering patients are often at a
high risk of coronary artery disease. This is the cause of 85 percent of the
heart disease deaths in our country, and heart disease is the leading cause
of death in the over-35 age group. It has been known for a long time that
people who exercise regularly live longer than those who live a sedentary life. Total cholesterol levels are lowered and good HDL cholesterol is
elevated in people who exercise regularly.
What is the definition of regular exercise? No, it is not an occasional
round of golf or game of bowling. Frequency, duration, and exertion all play
a role in the cardio-protective effects of exercise. The minimum effective
level of exercise is thought to be three or four sessions per week, a minimum
of 20-30 minutes per session, of aerobic exercise. Aerobic exercise is defined as the type of exercise that brings the heart rate to 75 percent of
its predicted maximum heart rate (PMHR). (PMHR is defined as 220 minus your
age.) A variety of exercises can do this. What they have in common is continuous repetition of a particular muscle contraction (swimming,
bicycling, jogging, aerobic classes, fast walking, etc.). Though isometric exercises such as lifting a large amount of weight for a short number of repetitions increase strength, blood pressures go very high during this kind
of exercise and it should be avoided. If you have not been active in a while
you should start slowly. It will take a while to attain even 75 percent of
your PMHR if you are not in shape. If you have not had a physical in the last year, you should see your doctor before starting a regular exercise
program.
Regular exercise can be a very valuable part of a recovering person's
program. It improves both quality of life as well as quantity of life.
Robert Trauscht, M.D., is Medical Director of Parkside Lodge of Mundelein in
Mundelein, Illinois. |
