Heart disease is a primary cause of death for both women and men in the U.S. According to a report released by the CDC, nearly 700,000 people died from heart disease in 2021. With statistics like this, we should take better care of our heart health, but some of us don’t know where to start.
We can all do more to help keep our hearts healthy, but it may take a bit of hard work. Physical activity is the key to keeping ourselves active long into our golden years.
Exercise Your Way to Heart Health
Many people get a little lethargic and set in their ways as they age. This can start a cycle of becoming more sedentary unless steps are taken to increase activities while your body is still able to move without strain or pain.
According to The American Heart Association, most adults should get a minimum of 150 minutes each week of moderate activity or 75 minutes of vigorous activities. The alarming thing about these statistics is that only one in five adults achieves their recommended amount of activity.
The following recommendations from Health.gov, highlight how much physical activity we all need to be healthy. The guideline was created from scientific research supporting the need for physical activity to maintain good overall health, a healthy cardiovascular system, and enhance the quality of life.
Introduce Physical Activities into Your Life
Suppose you don’t naturally have an active life – it is not too late to change it. These recommendations are from the American Heart Association:
Moderate Intensity Activities:
These activities will get your heart rate up. Your heart will beat faster, and you may breathe a bit harder than normal, but it will not impair speaking. With these efforts, you get a lot of benefits without strenuous effort.
- Taking a brisk walk of at least 2.5 miles an hour.
- Taking part in water aerobics.
- Ballroom or any other type of dancing.
- Gardening and walking around to plant or water your plants.
- Playing a game of doubles tennis, or a game of pickleball.
- Taking a bike ride of less than ten miles an hour.
Vigorous Intensity Activities
These activities will push your body more than moderate activities. They may cause you to sweat and find yourself a bit out of breath.
- Hiking or biking uphill.
- Walking with a heavy backpack.
- Running or aggressive jobbing.
- Swimming laps in a pool.
- Fast/vigorous dancing.
- Singles tennis.
- Bike riding at least 10 miles an hour (or faster)
- Jumping rope or taking an aerobics class.
There are also some easy things you can do easily. Work with weights a couple of times a week, try not to sit, instead stand and move. Even if you start adding to your activities, you can begin to slow and increase activities as your body gets used to the physical increase.
Consult A Physician
Before you begin any physical activity, consult with a physician, especially if you have lived a sedentary life. Experts like Dr. Ian Weisberg, a heart expert specialist, tell you what types of exercise are best for your age and weight. Ian Weisberg can answer any questions you may have about maintaining a healthy heart and increasing daily activity.