Get Fit for Life!

Physical inactivity is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including obesity, high blood pressure, a low level of HDL (“good”) cholesterol, and diabetes. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer most days.

How most healthy people can improve their physical fitness:

For health benefits to the heart, lungs, and circulation, perform any vigorous activity for at least 30 to 60 minutes, 3 to 4 days each week at 50 to 75 percent of your maximum heart rate. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What is most important is to include activity as part of a regular routine. Even moderate intensity activities, when performed daily, can have some long-term health benefits for people who can’t exercise vigorously or who are sedentary.

Your maximum heart rate is about 220 minus your age. The figures below are averages and should only be used as a general guideline for people in overall good health. If you’re taking high blood pressure medicine, call your physician to find out if you need to adjust your program.

 

Age	Target Heart Rate Maximum	Heart Rate
20 Years	100 to 150 Beats per minute	200
25 Years	98 to 146 Beats per minute	195
30 Years	95 to 142 Beats per minute	190
35 Years	93 to 138 Beats per minute	185
40 Years	90 to 135 Beats per minute	180
45 Years	88 to 131 Beats per minute	175
50 Years	85 to 127 Beats per minute	170
55 Years	83 to 123 Beats per minute	165
60 Years	80 to 120 Beats per minute	160
65 Years	78 to 116 Beats per minute	155
70 Years	75 to 113 Beats per minute	150

It is always good idea to consult your healthcare provider when beginning an exercise program. An inappropriate level of physical exercise can be harmful, particularly for people with certain health problems or whose level of fitness is very low.