Moderate intensity exercises are heart friendly

New Delhi, Monday, January 11, 2009: Moderate intensity exercises are the only exercises which are heart friendly in the long run. In the current recommendations moderate intensity exercise is defined as 3 to 6 METS, which equates to the energy requirements of walking three to four miles per hour. Light activities are described as requiring less than three METS and heavy and vigorous activities are those requiring more than six METS. This was stated by Dr. K K Aggarwal, President, Heart Care Foundation of India and E medinews.

In terms of exercise moderate intensity activities include playing basket ball for 30 minutes, cycling five miles at 10 miles per hour for 30 minutes, fast dancing for 30 minutes, pushing a push chair at 1.5 miles for 30 minutes, raking leaves for 30 minutes, water aerobics for 30 minutes, swimming lens for 30 minutes, wheel chair basket ball for 30 minutes, skipping for 15 minutes, running 1.5 miles at 6 miles per hour for 15 minutes, climbing stairs for 15 minutes, etc.

People undergoing exercise programme for weight reduction should have a medical clearance if their age is above 40 years as underlying coronary artery disease can be precipitated in susceptible individuals. In fact any unaccustomed exercise after the age of 40 should not be done without medical clearance.

Also people who have not been indulging into sexual activity for long should not indulge in it under the influence of Viagra like drugs without medical clearance as underlying coronary artery disease can precipitate acute heart attack or sudden death.

It is not important to achieve ideal weight. 10% reduction in weight is sufficient to get cardiovascular benefits. Reduction of calories by 500 and exercising just enough to burn about 250 calories is sufficient to reduce two kilogram weight per month.

The examples of heavy intensity exercise involve jogging at five miles per hour for 18 minutes or playing hockey for 15 minutes.

Walking 11.7 miles at three miles per hour, taking approximately 35 minutes is a light intensity exercise and good for general health but not sufficient for physical cardiac reconditioning.