It is possible to decrease the risk of heart disease by engaging in daily activities that are moderate in intensity. Here are a few suggestions:

• Take a walk.
• Instead of using the elevator, get into the habit of climbing the stairs.
• Perform house-related activities, such as vacuuming or mopping, more briskly than you normally would.
• Mow your own lawn.
• Do gardening.

Following a plan of regular vigorous exercise can lower heart disease risk even more. Your goal should be to build up to at least 30 minutes, three to five times per week. Start out slowly and then gradually work up to more strenuous and longer workouts. Set short-term goals for yourself. It can also help to exercise with a friend or to music. Because regular exercise is important, try to pick one or more activities that you will enjoy and that you can do all year long. Here are a few examples of more vigorous exercises:

• Brisk walking, dancing or bicycling
• Jogging
• Swimming
• Jumping rope
• Racquetball
• Rowing
• Aerobic dancing

Always take at least 5 minutes before exercising to stretch and warm-up. After finishing the workout, slow your pace during a 5 minute cool-down period. Pay attention to your body. If you experience sudden dizziness, fainting, pain or pressure in the upper body, or become pale during or after your workout, you should call your doctor or emergency service (911) immediately.