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                                  REGULAR   EXERCISE

                                                       Andrew Ying-Siu Lee, MD,PhD.

 

       Regular exercise is very important!  Inadequate exercise means no body fitness, leading to cardiopulmonary

insufficiency, poor circulation and metabolism, neurohormonal dysfunction, deterioration of musculoskeletal

system, and accentuate aging.

 

       Exercise must be regular and persistent, at least 3 times a week, and everytime 20-40 minutes.  Warm up

before exercise.  The strength of exercise is according to personal fitness and disease limitation.  If you seldom

exercise or have limiting diseases, start with walking or other simple exercises requiring less effort and strain. 

When you become accustomed to exercis, slowly increase the strength and duration.  During exercise, if you

notice shortness of breath, dizziness, tiredness, dyspnea, or other body discomfort (especially even 10 minutes

after cessation of exercise), that means the exercise program is too high for you and you must reduce the

strength of exercise.  Optimal exercise will bring you pleasure, adequate sweating and feeling of well being. 

 

       Generally speaking, aerobic exercise is recommended, such as jogging, running, bicycles, gymnastics,

dancing, going upstairs, badminton, golf, boxing etc.  For those physically fit, heavier exercise may include

breathing (like running), strength (like weight lifting), speed (like martial art, kung-fu) and endurance (like

chi kung) programs.

 

       Choose a good environment for exercise – not too hot, cold, wet, and with good safety and ventilation. 

It is better you exercise one hour before meal (for diabetic patients, one hour after meal), and you must have

companions if you are old or sick.

 

       Regular exercise will provide you regular health.  It will be even better if you also have diet control,

emotion control, simple life style, and quit smoking and alcohol abuse.