Biotech Watch

complete, accurate, and up-to-date information on publicly traded biotechnology companies

Biotech Watch Home
 
Information About This Document "Check Your Physical Activity and Heart Disease 
I.Q." is published by the National Heart, Lung, and Blood Institute's NHLBI Obesity 
Education Initiative. It takes up 7 kilobytes of disk space and is suitable for 
online viewing and printing. The complete document may be obtained from: NHLBI 
Information Center P.0. Box 30105 Bethesda, MD 20892-0105 (301)592-8573 (voice) 
(301) 592-8563 (fax) CHECK YOUR PHYSICAL ACTIVITY AND HEART DISEASE Test how much 
you know about how physical activity affects your heart. Mark each question 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 always 
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 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 

Looking for more exclusive Biotech Information?X

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, moderate to heavy 
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 every day can help improve your 
heart health and lower your risk of heart disease. 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. Once you discover how much you enjoy these exercise breaks, 
they'll become a habit you can't live without. 5 False. People who engage in regular 
physical activity experience many positive benefits. Regular physical activity 
gives you more energy, reduces stress, helps you to relax, and helps you to sleep 

Looking for more exclusive Biotech Information?X

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 kinds of activities are called aerobic--meaning the body uses oxygen to 
produce the energy needed for the activity. Other activities may give you other 
benefits such as increased flexibility or muscle strength, depending on the type 
of activity. 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, no matter what your 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. Also, 
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. 

Looking for more exclusive Biotech Information?X

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 for some time. To avoid injuries, try to build up 
your level of activity gradually, listen to your body for early 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 
area, tend to feel dizzy or faint, get very breathless after mild exertion, are 
middle-age or older and have not been physically active, or plan a fairly 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 
because you will be more likely to stay with it. Plan short-term as well as long-term 
goals. Keep a record of your progress, and check it regularly to see the progress 

Looking for more exclusive Biotech Information?X

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 
NIH Publication No. 95-3795 May 1995  .