Love Your Heart – Get Active

 The American Heart Association as well as the CDC and the American College of Sports Medicine guidelines all agree that getting at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise is a good way to keep your heart happy and healthy.  If you break it down, that’s less than 30 minutes a day!  (Note: if you’re just starting an exercise program or are pressed for time, research has shown that 3-10 minute exercise workout can have the same benefit on your health as one 30 minute session.  So… No excuses!)

heart

While 150 minutes of exercise per week may be adequate for heart health, further research has shown that at least 275 minutes per week is best for weight loss.  Here are some examples of moderate versus vigorous activity.

Moderate:

  • walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside such as:
    • walking to class, work or the store
    • walking for pleasure
    • walking the dog, walking as a break from work
  • bicycling 5 to 9 mph
  • yoga
  • ballroom or lying dancing
  • playing Frisbee
  • recreational swimming
  • canoeing or rafting or kayaking <4 mph
  • fishing while walking along the riverbank
  • playing on school playground equipment
  • light gardening and yardwork

Examples of Vigorous Activity

  • race walking and aerobic walking greater than 5 mph
  • jogging or running
  • backpacking uphill/mountain climbing/rockclimbing
  • bicycling more than 10 mph or bicycling on steep uphill terrain
  • high impact aerobic dancing
  • calisthenics (push-ups, pull ups, jumping rope) single tenant’s
  • most competitive sports (basketball, football, soccer, kickball) racquetball or squash
  • ice skating or speedskating/playing ice hockey
  • steady paced lapse
  • canoeing or rolling or kayaking 5 or more miles per hour gardening or yardwork that includes heavy or rabid shuffling
  • digging ditches
  • felling trees or pushing a nonmotorized lawnmower

There are lots of choices for you to get out get up and get active!  So, as Nike would say, just do it! 

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