YOU don't have to run a marathon but simple vigorous activity for half an hour at least three times a week will cut your risk of developing CVD, said IJN's physiotherapy manager Erleena Boey Ghod Chee.
Erleena Boey Ghod Chee says women need to start exercising at a younger age to prepare for meno
"Because women go through menopause, they need to start exercising at a younger age to prepare for this phase in their life where they are at greater risk of developing heart diseases.
She said the exercise regime can be as simple as brisk walking, or doing household chores.
"What's important for heart health is to keep moving because the more you exercise, your heart muscles get stronger and your blood circulates better."
Stressing that it's never too late to exercise, Boey said even a 70-year-old can start an exercise regime that is not too strenuous, such as walking. However, exercise must be a sustained activity to achieve the desired results.
"If you cannot find an entire half hour to exercise every day, just do 10 minutes of vigorous activities three times a day. That will also help."
Older women who have knee problems can instead swim, cycle or do tai chi and yoga.
For those who suffer from osteoporosis, Boey suggested weight training as it helped improve bone density.
Many exercises can also be done in the comfort of one's home or office such as using the staircase as a stepboard, skipping with a rope, using a gymball or doing some stretching exercises for the arms by using a chair or bench for support.
"Exercise can be enjoyable and fun. Take dancing for example -- it makes you feel good, it's fun plus it gives you a good workout," she added.
Boey encouraged women to do a lot of resistance training, as it helps break down fat, build up muscle mass and increase the metabolic rate.
"It will help you be lean but you won't look muscular like a man."
An extract from: http://www.nst.com.my/local/general/exercise-your-way-to-a-healthy-heart-1.55229
Erleena Boey Ghod Chee says women need to start exercising at a younger age to prepare for meno
"Because women go through menopause, they need to start exercising at a younger age to prepare for this phase in their life where they are at greater risk of developing heart diseases.
She said the exercise regime can be as simple as brisk walking, or doing household chores.
"What's important for heart health is to keep moving because the more you exercise, your heart muscles get stronger and your blood circulates better."
Stressing that it's never too late to exercise, Boey said even a 70-year-old can start an exercise regime that is not too strenuous, such as walking. However, exercise must be a sustained activity to achieve the desired results.
"If you cannot find an entire half hour to exercise every day, just do 10 minutes of vigorous activities three times a day. That will also help."
Older women who have knee problems can instead swim, cycle or do tai chi and yoga.
For those who suffer from osteoporosis, Boey suggested weight training as it helped improve bone density.
Many exercises can also be done in the comfort of one's home or office such as using the staircase as a stepboard, skipping with a rope, using a gymball or doing some stretching exercises for the arms by using a chair or bench for support.
"Exercise can be enjoyable and fun. Take dancing for example -- it makes you feel good, it's fun plus it gives you a good workout," she added.
Boey encouraged women to do a lot of resistance training, as it helps break down fat, build up muscle mass and increase the metabolic rate.
"It will help you be lean but you won't look muscular like a man."
An extract from: http://www.nst.com.my/local/general/exercise-your-way-to-a-healthy-heart-1.55229
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