Although some are enjoying a hiatus from the cold and snow of winter this week, it is still February and Heart Health Month. And whether you are thinking about getting into better physical shape for your health or to feel better in skin-baring clothes this summer, it’s a perfect time to start making small changes that can really add up over time.
The American Heart Association recommends 150 minutes of moderate exercise for adults each week or 30 minutes a day, five days a weeks. For those just starting out getting regular activity, try breaking this goal into smaller chunks of 10 or 15 minutes, gradually increasing time as endurance improves. Walking, cycling, swimming or jogging are all great activities that are good for cardiovascular health but anything that gets you moving is beneficial. Think about doing a good pre-Spring cleaning; vacuuming and mopping are activities that can also help lower your risk for heart disease and stroke. Try parking further away from your shopping destination to add extra steps to your day or take the stairs instead of the elevator.
When the weather prevents you from walking outdoors, don’t let that stop you from getting daily activity. Join a mall walking club, use a treadmill indoors or sign up for an indoor team sport you enjoy. Schedule exercise in your day at a time when you know you will be more likely to keep your commitment. If it helps, try writing down your goals and reasons why you want to be more physically active and post your “contract” with yourself where you will see it daily.
Even if you have been sedentary for most of your life, it is never too late to reap the benefits of regular exercise. Daily physical activity can help improve blood circulation, lower the risk for heart disease, help keep extra weight off, improve cholesterol levels, manage stress, lower high blood pressure and improve physical function. Regular exercise can also help ensure a better night’s sleep, give you more energy and help prevent bone loss.
Studies have shown that regular moderate exercise can reduce the risk for stroke by 20 per cent. Sitting too much, watching television for more than four hours a day, can increase the risk of death from cardiovascular disease by 80 per cent. Keeping active will help prevent or delay chronic illness in older age and allow seniors to be independent and have a better quality of life longer.
Cardiovascular disease is the number one cause of death among Americans, but a 2015 study at Ball State University found that even small improvements in fitness can reduce mortality rates from heart disease by 10 to 25 per cent. To learn more about how exercise can slow aging visit the Ball State website by following this link.
Before beginning any exercise program, check with your doctor. Remember to drink plenty of water before, during and after activity; wear good shoes, stretch and warm up slowly before beginning and above all, listen to you body to avoid injury.
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