Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.

Regular, nutritious meals are a must for recovery. A healthy diet is prevention for the family and maintenance for the patient. Plan changes together ... one step at a time. Moderation is the key.

Rest frequently and take short naps to compensate for fitful or disrupted sleep at night. Respect the pace of your energy returning. Don't count how many hours you've slept ... let how you feel be your guide. New sleep patterns will become normal with time.

Your spirit is refreshed by the warmth of the sun and the earth underfoot. Walking with your mate is a special activity you can do together. Regular and moderate exercise is essential for you to maintain good health. Check with your doctor before starting a new exercise program.

Breathe fully and deeply, listen to beautiful music, laugh aloud and find something to feel grateful about each day as you journey through recovery. Cultivate a positive attitude about the stresses you face. Have fun! You deserve to take time every day to feed your soul.

Moderate aerobic exercise for 4 hours a week was shown to improve cholesterol profiles even when no weight loss occurred, in a study in Clinical Exercise Physiology. Other work indicates that consistent regular exercise has the best effect on cholesterol. So don´t do your 4 hours all at once.

People with high blood pressure can benefit from aerobic exercise. A 45-minute run can lower blood pressure for up to 24 hours. If you can´t go that far, start with what you can and move up. Other aerobic exercise can also help. Choose what you enjoy. New research shows strength training also helps control blood pressure.