Heart-Healthy Exercise Habits

People always talk about how they're going to the gym to do some "cardio." What's that really mean? Whether they're running on a treadmill, riding the recumbent bicycle or using an elliptical machine, they're talking about doing aerobic exercise - otherwise known as cardio because of its profound cardiovascular benefits. Plain and simple, when you're doing aerobic exercise, you're using oxygen to replenish energy stores, which means the heart and lungs are working harder and getting stronger in the process. By comparison, anaerobic exercise (for example, weight training), requires your body to create energy without using oxygen. Here are some of the other benefits of aerobic exercise:

• Increases blood supply to muscles and ability to utilize oxygen.

• Increases amount of blood pumped (per beat and per minute).

• Increases HDL ("good") cholesterol and lowers triglycerides.

• Increases blood supply to muscles.

• Reduces resting heart rate.

• Reduces resting systolic/diastolic blood pressure.

Reduces high cholesterol and risk of developing high cholesterol. To achieve the maximum cardiovascular benefit during aerobic activities, you should exercise for at least 20-30 minutes at a time and build to your "target heart rate" - this is a range of beats per minute that represents approximately 60-85 percent of your maximum heart rate. The more time spent exercising within this safe range, the more you stand to gain, cardiovascularly speaking. Remember to always talk to your doctor before beginning any exercise program, particularly if you have any pre-existing heart condition.

Teach Your Children About Heart Health

It's hard to turn on the TV or pick up a newspaper these days without hearing about the epidemic that is childhood obesity. Let's face it, the statistics are grim: According to the Centers for Disease Control & Prevention, the rate of obesity among children ages 6 to 11 has more than doubled in the past 25 years, from 6.5 percent in 1980, to 17 percent in 2006. And the obesity rate among adolescents ages 12 to 19 has more than tripled, increasing from 5 percent to 17.6 percent.

In light of these sobering statistics, it might be tempting to have the family doctor prescribe cholesterol-lowering drugs such as statins. After all, pharmaceutical companies go to considerable lengths to promote cholesterol-lowering drugs to doctors and the public. However, except for a very few children who are genetically predisposed toward high cholesterol, drugs are not the answer. Instead, it comes down to changes in lifestyle, according to Jennifer Li, a pediatric cardiologist at Duke University Medical Center.

Here are some of Dr. Li's suggestions to help your kids improve their heart health and avoid the perils of high cholesterol:

Exercise as a family. Kids need motivation to exercise and who better than mom or dad to show them the way? Dust off those sneakers and start playing catch, kicking a soccer ball or just taking the dog for a brisk walk or run.

Shop and cook healthy. Say goodbye to junk food and sweetened beverages (including sports drinks). Instead, incorporate more fruits and veggies into the family diet, along with whole grains and lean sources of protein, such as chicken and fish.

Don't eat on the run. Limit your drive-though meals and don't let your kids grab and go, either. Try to eat meals at home as a family whenever possible. Offer fruits, vegetables and other healthy snacks to beat those midday hunger pangs.

Reduce TV time. The average child watches television for a whopping six hours a day. That's six hours doing nothing except staring at the screen - and probably eating unhealthy snacks. Television and video games should be a reward for eating right and exercising, not a daily ritual.

Know your numbers. Get the whole family's blood pressure, cholesterol and blood sugar levels tested periodically. If there's a problem, catch it before it becomes a bigger one. Abnormal lab tests also help establish attainable goals for everyone.

Get organized. If your child already is overweight or obese, consider getting them into a formal weight-management program. Nutritional counseling and supervised exercise sessions can give a child the support and motivation they need to lose weight.

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