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Looking after your heart’s health

Exercise is crucial to keeping our hearts healthy, but many of us put regular physical activity in the too-hard basket. Exercise expert Kay Lindley has heard all the excuses and, with over 30 years experience in the fitness industry, she believes anyone can make exercising part of their everyday life.

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I don’t have time

Setting aside at least half an hour each day to exercise seems impossible for many of us, but you don’t have to do it all at once, says Kay Lindley, a former aerobics instructor who now professionally helps people get motivated to exercise.

“You can do it in snacks throughout the day. Try walking away from your house for five minutes, then turn around and walk back. That’s 10 minutes. Do that three times a day and you’ve done your half hour.”

If that sounds too hard, Kay encourages people to be active by marching on the spot in ad breaks while watching TV. “It’s amazing how it can add up if you do it every ad break,” says Kay

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I can’t afford it

You don’t have to fork out for expensive gym fees or equipment to stay active in your everyday life. Walking – one of the best aerobic activities – is free, although you do need a good pair of shoes. If you are running, you should also invest in a good sports bra. Basic fitness equipment like hand weights are quite cheap these days, especially second-hand, but you could also try using a couple of tins of baked beans, says Kay.

Meanwhile, if you do get a prescription for more exercise from your doctor, it may get you a discount at some gyms, sports centres or exercise classes

I’m embarrassed by people looking at me

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Don’t be! If you’re in a gym or exercise class, people will be thinking about themselves not you, says Kay. If your neighbours spot you out walking they’ll probably admire you for doing it. If you do feel self-conscious about exercising, offer to walk a dog to give you an excuse for pounding the pavement. If being seen is really putting you off, you can start in the privacy of your own home by working out to a DVD, hiring a treadmill or other equipment, dancing in your living room or walking around your back garden

I don’t know how to start

Don’t be shy about asking for help. There are lots of people like Kay whose job it is to provide encouragement and share their expertise. Contact your local primary health organisation or talk to your GP about getting a Green Prescription. If you’re starting out on your own, remember to start slowly and increase the amount and intensity of exercise gradually, to avoid injury.

Make sure you do something you enjoy – that way it will be easier to stick with, says Kay. Along with eating a heart-healthy diet, exercise is important because it helps your heart to work better. It’s a muscle that needs to be kept strong so it can do its job of pumping blood around your body properly. Physical activity also has an effect on a range of other health aspects which can increase your chances of heart disease, says Professor Norman Sharpe, medical director of the Heart Foundation. Exercise can help to reduce that risk by:

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  • Reducing blood pressure

  • Stabilising blood sugars

  • Reducing bad cholesterol and raising good cholesterol

  • Helping you to maintain a healthy weight

“These are all things that we group together and call risk factors for heart disease,” says Norman. “Exercise has a positive effect on all these things and we know that people who exercise regularly have fewer heart attacks.”

Start slowly and gradually increase the amount and intensity of exercise, pushing yourself a little more each time. If you have any health issues or haven’t exercised for a while, see your doctor before you get started.

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