Exercising for a Healthy Heart

Physical activity is important for building a healthy body supported by a strong heart. Your heart pumps about 115,000 times a day to circulate 2,000 gallons of blood; This is a lot of work! Support your heart with exercise so that your heart can continue to support you.

Exercising regularly has many health benefits, including prevention or control of hypertension. If hypertension is not controlled, it can lead to complications such as heart attack, aneurysm, metabolic syndrome, or dementia.

The general recommendation is to engage in moderate-level physical activity for at least 30 minutes each day. If you are a sedentary person and have not exercised in many years, you can start by dividing 30 minutes into shorter periods of 10 minutes to make it more manageable. If you are already “exercising”, try adding 1 minute more to your workout each day for added benefits.

Normal work around the house can also be counted as a moderate level of activity, in addition to playing your favorite sport. Here are some examples:

• Car wash and waxing for 45-60 minutes

• Washing windows or floors for 45-60 minutes

• Gardening for 30-45 minutes

• pushing a stroller 1½ miles in 30 minutes

• Raking leaves for 30 minutes

• Snow for 15 minutes

• 15 minutes walk

• Play volleyball for 45-60 minutes

• Play touch football for 45 minutes

• Walk 2 miles in 30 minutes (1 mile in 15 minutes)

• Shooting Basket (Basketball) for 30 minutes

• 30 minutes fast dance (social)

• perform water aerobics for 30 minutes

• swimming lap for 20 minutes

• Play basketball for 15-20 minutes

• jump rope for 15 minutes

• Running 1 in miles in 15 minutes (1 mile in 10 minutes)

Creating an exercise routine can be fun and liberating! Select activities you enjoy while experimenting with new people; Feel free to mix it up. For example, you can go for a swim on weekends and run for a few days during the week. Remember even the smallest things! Participating in your regular day-to-day activities such as walking to the grocery store or walking around the house while cleaning is still movement that craves your life.

Always check with your doctor first before starting any exercise program. This is especially true if you have heart disease or have had a heart attack, if you are over the age of 50 and not used to being physically active. If you have a family history of heart disease at an early age, or if you have any other serious health problems, contact your doctor before any physical program.