Staying active is one of the most important things you can do for your heart, because regular cardio-vascular activity can lower your risk of heart disease. This type of activity also benefits you by helping:
- Burn calories, which helps maintain a healthy weight
- Lead to healthier cholesterol levels
- Improve blood sugar regulation
- Improve your sense of well-being and self-image
The American Heart Association recommends getting 2-3 hours of moderate activity or 1.25 hours of vigorous activity every week.
“Moderate physical activity is an intensity of exercise that still allows you to speak in full sentences, though you will have a noticeable increase in breathing rate,” explains Jordan Edwards, a clinical exercise specialist with the Beaufort Memorial cardiopulmonary rehabilitation program.
Examples of moderate exercise:
- Brisk walking (at least 2.5 mph or walking 1 mile in 24 minutes)
- Water aerobics
- Dancing (ballroom or social)
- Gardening
“Work up to 30 minutes of moderate physical activity per day to reach the 150 minutes per week goal,” says Edwards. “And you don’t need to do the entire 30 minutes at one time. It is fine to break your physical activity into shorter bouts.”
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Before jumping into a new cardio routine, here are some other tips to remember:
Do find an activity you enjoy. Many people start with a light activity, such as leisurely walking, and then move on to moderate-intensity activities.
Don't do it all at once. Rather than trying to knock out a week's worth of cardio in one 2-3-hour session, break up your workouts over several days each week.
Do set a realistic goal. Edwards reassures his clients that it’s okay if you can’t complete 2 hours of moderate physical activity per week right away, just work to eventually get there.
Do vary your workouts. Mixing up the activities you do each day will help minimize overuse of certain muscle groups.
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Don't overdo it. Build up your time and intensity gradually.
Do warm up. Get your body ready and increase blood flow to your muscles with five minutes of low-intensity activity before beginning your workout.
Do measure your success. Track the distance, pace and duration of your cardio activity with an app like Map My Fitness, or simply mark off the days on a calendar to keep yourself accountable.
“It is important for adults with health problems, such as heart disease, diabetes or obesity, to talk with their doctor before starting an exercise program,” explains Edwards. “You should also seek medical advice if you are at high risk for heart conditions, or are a man over age 40 or woman over age 50.”
Need some support or guidance?
If you haven't been active in a while, a good first step is speaking with your primary care physician. Don't have a primary care provider? See who is accepting new patients.
A wellness coach in the LifeFit Wellness Center can assess your fitness and develop a custom plan to help you reach your goals. Call 843-522-5635 or submit a request to learn more.