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-	Exercise to reduce risk of cardiovascular disease (CVD):

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-	Exercise to reduce risk of cardiovascular disease (CVD):

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+  Physical activity recommendations for adults are at least 150 minutes of moderate-intensity activity per week (aerobic, jogging, running, etc.), 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination

(https://www.ncbi.nlm.nih.gov/pubmed/27281836)

+  Endurance training
+  Weekend warrior and other leisure time physical activity patterns may also be sufficient to reduce all-cause, CVD, and cancer mortality risks regardless of adherence to prevailing physical activity guidelines (https://www.ncbi.nlm.nih.gov/pubmed/28097313)

+  Exercise plan: 30 minutes of jogging/running/aerobic every day from Mon-Sat

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1st recommendation:

-Frequency- At least 2-3 days of physical activity a week for about 30-45 minutes (this can be any endurance-focused exercise: swimming, gardening, running,)

-Intensity/time- 10 minute warm up (walking, swimming, endurance activity) at 30% max HR. Followed by 30 minutes at 60-80% max HR) ending with 10 minutes at 30% max HR.

https://www.sciencedirect.com/science/article/pii/S0033062013001618 -article outlines benefits of 10min warmup/warmdown

2nd Recommendation:

5 x 30 min yoga classes a week

https://www.sciencedirect.com/science/article/pii/S0965229912001574

-

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Ideal exercise to reduce the risk of cardiovascular disease (CVD) 

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Ideal exercise to reduce the risk of cardiovascular disease (CVD) 

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Adults should participate in 30 min or more of moderate intensity activity on most, and preferably all, days of the week.

Moderate activities: activities comparable to walking briskly at about 3 to 4 miles per hour; may include wide variety of occupational or recreational activities, including yard work, household tasks, cycling, swimming, etc.

Thirty minutes of moderate activity daily equates to 600 to 1200 calories of energy expended per week.

https://www.ahajournals.org/doi/10.1161/01.CIR.0000048890.59383.8D

There is an association between increased sodium intake and cardiovascular risk, but reducing dietary sodium has not consistently shown a reduction in cardiovascular risk. Physical activity recommendations for adults are at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination. Increases in physical activity by any level are associated with reduced cardiovascular risk. Introducing muscle-strengthening activities at least twice per week in previously inactive adults is associated with improved cardiovascular outcomes. Inactive adults without known CVD can gradually increase activity to a moderate-intensity level without consulting a physician.

https://www.ncbi.nlm.nih.gov/pubmed/27281836

# data[].attributes.body
https://pdf.sciencedirectassets.com/271064/1-s2.0-S0021915000X01621/1-s2.0-002191509390042S/main.pdf?x-amz-security-token=AgoJb3JpZ2luX2VjEI%2F%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJHMEUCIQCcSarBIpkErcfQxVOXUfOhMN2QN1kmtgXgrqL9hGethQIgZRMlkDdWi4hYqqjDYr19%2B%2F3bYVD2kbkg7LB6UQI2tGkq2gMIWBACGgwwNTkwMDM1NDY4NjUiDCOyRNYP1ety1ab6zSq3A1%2F9lBqWq8c4dhSWVHoEiUTdaglXlVLudfX4rZhM6C38exesihwlg%2BW2daOk8%2BDcDYSIkvlNyeS1H2cWniX22GzG6lRhT3MvQjMnDI8DfP75z3Jlb%2Bl%2FuBI2hPgNgu2%2B2SkOIG4wIbGKYWYIYRNbnqdLF6RIQO1FpBXHy%2BhSAfKWppEpMbf7JD%2BWpN7R9b3ivD%2BBkICDRDGd%2BQLZVzRM70AWw8CQuQxQW22NTmowhcw1utA%2FeVW4B6iVb4QhvhK1cG%2FbwGffBV6Ck8DYRr3gDZ%2BQCYSzPr%2FscwfhJZ63Vh5%2FtfZ%2BO2Jr9OJc0otEMyJnTTuoCDo7e8KbHgr0fW8dbDmFrTg4SDqvGE27rzvFxTYoIff6oLZPNkV6L77Llv6XTjLKdZ6v2aCyf1QGK5zuJNKwRbM5wd51PUKtn7l9pVTwD4sxI924mR84lMBtsh7SnVy8o%2FSDOznDlZanPVKAexKgYxLPWk1DqIp21x5cScgGGWOljMEMBlYTc6s9Yi87EYmo3S2H4BW5nEjJyVxsJw%2BLEWk0Sr7IQCvmEQHtmGkzbQ0nfES8Bl9HPiXzzTK1PbdLArHgbMAw%2F%2F6w5QU6tAEjGRwFgzoXzid48xMYfYnCNypnCRzr3a86%2BvzJ0b2nTREu691hZmphP6f4AOCZX9vR0BgKOpnHn63SGZE2OVHNfYggkosbO6J8sHJy5Oev32TVhhCNfJnfISmWAC5EKnpJJ2PD8U1mfc5uOrpFOJAlAjIRLQBz%2Feoy2x94Fu%2Boq5LFZI2MJcEID0M%2F4iIrAK%2BSKEgQg2vSl1LTd9ex9GgQaevCvR0JmxcjoZH75U5FtanXF5o%3D&AWSAccessKeyId=ASIAQ3PHCVTYYYLFJIUD&Expires=1554793316&Signature=5wIwCM%2BNz5P2lsrOKfK2cWp2xW4%3D&hash=8e3602e71fb833cae9f521258ddf9d655e27bb81584a4f001e3f572ada86d898&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=002191509390042S&tid=spdf-b36e1c59-ab21-4362-a522-de0839b0500c&sid=57a9bcbf33a700498119c5902214b38b0e14gxrqa&type=client

# data[].attributes.headline
A Home-Based Walking Program Improves Respiratory Endurance in Patients With Acute Myocardial Infarction: A Randomized Controlled Trial

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A Home-Based Walking Program Improves Respiratory Endurance in Patients With Acute Myocardial Infarction: A Randomized Controlled Trial

# data[].attributes.attachment_link.title
Enter your username and password - The University of Queensland, Australia

# data[].attributes.body
https://pdf.sciencedirectassets.com/271064/1-s2.0-S0021915000X01621/1-s2.0-002191509390042S/main.pdf?x-amz-security-token=AgoJb3JpZ2luX2VjEI%2F%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJHMEUCIQCcSarBIpkErcfQxVOXUfOhMN2QN1kmtgXgrqL9hGethQIgZRMlkDdWi4hYqqjDYr19%2B%2F3bYVD2kbkg7LB6UQI2tGkq2gMIWBACGgwwNTkwMDM1NDY4NjUiDCOyRNYP1ety1ab6zSq3A1%2F9lBqWq8c4dhSWVHoEiUTdaglXlVLudfX4rZhM6C38exesihwlg%2BW2daOk8%2BDcDYSIkvlNyeS1H2cWniX22GzG6lRhT3MvQjMnDI8DfP75z3Jlb%2Bl%2FuBI2hPgNgu2%2B2SkOIG4wIbGKYWYIYRNbnqdLF6RIQO1FpBXHy%2BhSAfKWppEpMbf7JD%2BWpN7R9b3ivD%2BBkICDRDGd%2BQLZVzRM70AWw8CQuQxQW22NTmowhcw1utA%2FeVW4B6iVb4QhvhK1cG%2FbwGffBV6Ck8DYRr3gDZ%2BQCYSzPr%2FscwfhJZ63Vh5%2FtfZ%2BO2Jr9OJc0otEMyJnTTuoCDo7e8KbHgr0fW8dbDmFrTg4SDqvGE27rzvFxTYoIff6oLZPNkV6L77Llv6XTjLKdZ6v2aCyf1QGK5zuJNKwRbM5wd51PUKtn7l9pVTwD4sxI924mR84lMBtsh7SnVy8o%2FSDOznDlZanPVKAexKgYxLPWk1DqIp21x5cScgGGWOljMEMBlYTc6s9Yi87EYmo3S2H4BW5nEjJyVxsJw%2BLEWk0Sr7IQCvmEQHtmGkzbQ0nfES8Bl9HPiXzzTK1PbdLArHgbMAw%2F%2F6w5QU6tAEjGRwFgzoXzid48xMYfYnCNypnCRzr3a86%2BvzJ0b2nTREu691hZmphP6f4AOCZX9vR0BgKOpnHn63SGZE2OVHNfYggkosbO6J8sHJy5Oev32TVhhCNfJnfISmWAC5EKnpJJ2PD8U1mfc5uOrpFOJAlAjIRLQBz%2Feoy2x94Fu%2Boq5LFZI2MJcEID0M%2F4iIrAK%2BSKEgQg2vSl1LTd9ex9GgQaevCvR0JmxcjoZH75U5FtanXF5o%3D&AWSAccessKeyId=ASIAQ3PHCVTYYYLFJIUD&Expires=1554793316&Signature=5wIwCM%2BNz5P2lsrOKfK2cWp2xW4%3D&hash=8e3602e71fb833cae9f521258ddf9d655e27bb81584a4f001e3f572ada86d898&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=002191509390042S&tid=spdf-b36e1c59-ab21-4362-a522-de0839b0500c&sid=57a9bcbf33a700498119c5902214b38b0e14gxrqa&type=client

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Fitness — including increased cardiorespiratory fitness and endurance (stamina)

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Fitness — including increased cardiorespiratory fitness and endurance (stamina)

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Regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles. This is mainly achieved through an increase in the size of the heart’s pumping chambers (ventricles), which means that your heart doesn’t have to beat as fast to deliver the same amount of blood. This is evident in a slower resting heart rate, and a slower heart rate for the same exercise intensity.

As you get ‘fitter’, particular activities (such as walking or jogging at a specified speed) will become easier.

You’ll also be able to undertake the activity for longer (known as endurance), and/or at a higher intensity (e.g. jogging at a faster speed). The same applies to activities such as cycling or swimming, but it should be noted that fitness tends to be specific. So jogging will provide only limited benefits to your swimming fitness and vice versa. However, a side-benefit you may notice is that you also have increased stamina for the everyday activities of life, not just for exercise.

Other fitness improvements occur in the exercising muscles, and are specific to those muscles being used in the mode of exercise (e.g. walking, running, cycling, or swimming). These include an increased capacity for the muscles to take up and use the additional oxygen being delivered by the heart.

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Examples of vigorous-intensity aerobic activities:

running.

swimming laps.

yoga/stretching/dancing.

tennis (singles)

jumping rope.