Exercise to control risk factors for stroke

Exercise helps lower blood cholesterol and helps control weight and blood sugar, which are all important risk factors for stroke. Exercise can help you control other risk factors, such as obesity, high cholesterol, high blood pressure, and diabetes.

A large study showed that physical activity significantly lowers your risk of stroke. The more physically active you are, the greater the reduction in risk. Moderately active people had a 20% lower risk of stroke than inactive people. Highly active people had a 34% reduction of risk.¹

It is important to exercise regularly. Do activities that raise your heart rate. Exercise for at least 30 minutes on most, preferably all, days of the week. The exercise does not need to be done all at one time. It can be a combination of exercises, such as a daily morning walk and an afternoon walk-jog.

If you have been inactive or you have two or more risk factors for heart disease (high blood pressure, high cholesterol, smoking, diabetes, or a family history of heart disease), you need to consult your doctor before starting a vigorous exercise program.

Moderate-intensity exercise is most helpful and is safe for most people. Start slowly and gradually build up your exercise program. You can use your target heart rate to figure out hard to exercise. Use this Interactive Tool: What Is Your Target Heart Rate?

Some examples of moderate-intensity exercise are:

• Brisk walking, hiking, and stair climbing.
• Jogging, running, bicycling, rowing, and swimming.
• Playing sports such as tennis, racquetball, soccer, basketball, and touch football.

Low-intensity exercise, if done daily, also can have some long-term health benefits and lower the risk for heart problems that may lead to stroke. Low-intensity exercises have a lower risk of injury and are recommended for people with other health problems. Some low-intensity activities are:

• Walking.
• Gardening and other yard work.
• Housework.
• Dancing.

For more information about developing a personal fitness plan, see the topic Fitness.

Citations

1. Lee CD, et al. (2003). Physical activity and stroke risk: A meta-analysis. Stroke, 34(10): 2475–2481.