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Physical Activity
& Heart Disease I.Q.
Test how much you know about how physical
activity affects your heart. Mark each statement true or false. See how you did
by checking the answers on the back of this sheet.
| 1. |
Regular physical activity can
reduce your chances of getting heart disease. |
T |
F |
| 2. |
Most people get enough physical
activity from their normal daily routine. |
T |
F |
| 3. |
You don't have to train like a
marathon runner to become more physically fit. |
T |
F |
| 4. |
Exercise programs do not require a
lot of time to be very effective. |
T |
F |
| 5. |
People who need to lose some weight
are the only ones who will benefit from regular physical activity. |
T |
F |
| 6. |
All exercises give you the same
benefits. |
T |
F |
| 7. |
The older you are, the less active
you need to be. |
T |
F |
| 8. |
It doesn't take a lot of money or
expensive equipment to become physically fit. |
T |
F |
| 9. |
There are many risks and injuries
that can occur with exercise. |
T |
F |
| 10. |
You should consult a doctor before
starting a physical activity program. |
T |
F |
| 11. |
People who have had a heart attack
should not start any physical activity program. |
T |
F |
| 12. |
To help stay physically active,
include a variety of activities. |
T |
F |
How well did you do?
Answers to the Check Your
Physical Activity and Heart Disease I.Q. Quiz
| 1. |
True. |
Heart disease is almost twice as
likely to develop in inactive people. Being physically inactive is a
risk factor for heart disease along with cigarette smoking, high blood
pressure, high blood cholesterol, and being overweight. The more risk
factors you have, the greater your chance for heart disease. Regular
physical activity (even mild to moderate exercise) can reduce this risk. |
| 2. |
False. |
Most Americans are very busy but
not very active. Every American adult should make a habit of getting 30
minutes of low to moderate levels of physical activity daily. This
includes walking, gardening, and walking up stairs. If you are inactive
now, begin by doing a few minutes of activity each day. If you only do
some activity every once in a while, try to work something into your
routine everyday. |
| 3. |
True. |
Low- to moderate-intensity
activities, such as pleasure walking, stair climbing, yardwork,
housework, dancing, and home exercises can have both short- and
long-term benefits. If you are inactive, the key is to get started. One
great way is to take a walk for 10 to 15 minutes during your lunch
break, or take your dog for a walk every day. At least 30 minutes of
physical activity everyday can help improve your heart health. |
| 4. |
True. |
It takes only a few minutes a day
to become more physically active. If you don t have 30 minutes in your
schedule for an exercise break, try to find two 15-minute periods or
even three 10-minute periods. These exercise breaks will soon become a
habit you can't live without. |
| 5. |
False. |
People who are physically active
experience many positive benefits. Regular physical activity gives you
more energy, reduces stress, and helps you to sleep better. It helps to
lower high blood pressure and improves blood cholesterol levels.
Physical activity helps to tone your muscles, burns off calories to help
you lose extra pounds or stay at your desirable weight, and helps
control your appetite. It can also increase muscle strength, help your
heart and lungs work more efficiently, and let you enjoy your life more
fully. |
| 6. |
False. |
Low-intensity activities--if
performed daily--can have some long-term health benefits and can lower
your risk of heart disease. Regular, brisk, and sustained exercise for
at least 30 minutes, three to four times a week, such as brisk walking,
jogging, or swimming, is necessary to improve the efficiency of your
heart and lungs and burn off extra calories. These activities are called
aerobic--meaning the body uses oxygen to produce the energy needed for
the activity. Other activities, depending on the type, may give you
other benefits such as increased flexibility or muscle strength. |
| 7. |
False. |
Although we tend to become less
active with age, physical activity is still important. In fact, regular
physical activity in older persons increases their capacity to do
everyday activities. In general, middle-aged and older people benefit
from regular physical activity just as young people do. What is
important, at any age, is tailoring the activity program to your own
fitness level. |
| 8. |
True. |
Many activities require little or
no equipment. For example, brisk walking only requires a comfortable
pair of walking shoes. Many communities offer free or inexpensive
recreation facilities and physical activity classes. Check your shopping
malls, as many of them are open early and late for people who do not
wish to walk alone, in the dark, or in bad weather. |
| 9. |
False. |
The most common risk in exercising
is injury to the muscles and joints. Such injuries are usually caused by
exercising too hard for too long, particularly if a person has been
inactive. To avoid injuries, try to build up your level of activity
gradually, listen to your body for warning pains, be aware of possible
signs of heart problems (such as pain or pressure in the left or
mid-chest area, left neck, shoulder, or arm during or just after
exercising, or sudden light-headedness, cold sweat, pallor, or
fainting), and be prepared for special weather conditions. |
| 10. |
True. |
You should ask your doctor before
you start (or greatly increase) your physical activity if
you have a medical condition such as high blood pressure, have pains or
pressure in the chest and shoulder, feel dizzy or faint, get breathless
after mild exertion, are middle-aged or older and have not been
physically active, or plan a vigorous activity program. If none of these
apply, start slow and get moving. |
| 11. |
False. |
Regular, physical activity can help
reduce your risk of having another heart attack. People who include
regular physical activity in their lives after a heart attack improve
their chances of survival and can improve how they feel and look. If you
have had a heart attack, consult your doctor to be sure you are
following a safe and effective exercise program that will help prevent
heart pain and further damage from overexertion. |
| 12. |
True. |
Pick several different activities
that you like doing. You will be more likely to stay with it. Plan
short-term and long-term goals. Keep a record of your progress, and
check it regularly to see the progress you have made. Get your family
and friends to join in. They can help keep you going. |
NHLBI Obesity Education Initiative
National Heart, Lung, and Blood Institute
For Recorded Information on Heart Health,
Call 1-800-575-WELL Path:
Home>Education>Fitness
and Physical Activity Information>Physical
Activity and Heart Disease I.Q.
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