Get Active
Your heart is a muscle — and like any muscle, it needs exercise to stay fit and strong.
Being active is one of the most valuable things you can do to help maintain a healthy weight and lower your risk of cardiovascular and cerebrovascular disease. Getting active should become a regular habit and a way of life.
Any activity that gets you slightly out of breath and your heart pumping faster counts. Try brisk walking, cycling, gym classes, soccer, swimming, dancing, gardening, or playing an active game with the kids!
Of South Africans are physically inactive, according to a recent WHO study — meaning millions of people are missing out on the health benefits of regular movement.
That's 13 million extra beats every year for an inactive heart, compared to one that exercises regularly.
Anything that makes you move your body and increases the energy your body uses counts — including daily household chores.
Moderate intensity aerobic activity requires a moderate amount of effort, and causes a noticeable increase in heart rate and a light sweat — while still being able to hold a conversation.
Can lower blood pressure by 4–9 mmHg — almost as much as some antihypertensive medications.
Lowers "bad" cholesterol while improving "good" cholesterol levels.
Exercises the heart muscle directly, keeping it strong and efficient.
Regular activity is linked to a reduced risk of some cancers.
Combined with healthy eating, activity decreases body fat, increases muscle mass, and raises metabolic rate.
Builds and maintains strong bones and muscles, supporting long-term mobility.
Compared to those who exercise regularly, inactive people double their risk of suffering a heart attack and have a higher risk of dying immediately after such an attack. The good news: doing some physical activity is always better than doing nothing at all.
Activity for children doesn't need to happen all at once — it can be spread across the day, for example 20 minutes during first break, 20 minutes during second break, and 20 minutes after school.
Time spent being inactive — watching television, playing computer or PlayStation games, and cellphone use — should also be limited to no more than 1 to 2 hours per day.
Find a friend or family member to exercise with, and choose activities you find fun.
Try listening to music while you exercise to keep yourself motivated.
Start slowly and set realistic goals that you can build towards over time.
Wear comfortable clothes and properly fitted footwear.
Walk to visit a friend instead of phoning them — it saves money too.
Walk with your child to school or the shops — quality time and exercise in one.
Get off the bus, taxi, or train one stop earlier and walk the rest of the way.
Doing some physical activity is always better than doing nothing at all.
