Exercise
Get Active!
Make the change today and your heart will thank you for it! It can be tricky determining how much exercise and what type of exercises to do to maximize your cardiovascular health. The American Heart Association recommends a minimum of 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity, and a minimum of 2 resistance training days per week (2018). Discover below a few simple ways to increase your physical activity, all while being enjoyable to YOU.
Find a Partner!
Exercising on your own can be drag at times. Finding yourself an exercise partner or a group can help you stay motivated! Exercise comes in a variety of forms and may not just be running on a treadmill. Go out and take a soothing hike, or grab a friend and walk around the block! Most importantly, find something you enjoy doing and that you can stay committed to.
Join a Gym!
Need an incentive to exercise? Join a gym! In joining a gym, you will have access to a number of tools to help you stay heart healthy. Gym memberships provide group exercise classes, cardio machines, and resistance training equipment which can help you reach your goals. In one particular study, it was found that people who owned a gym membership for over a year, had a higher cardiorespiratory markers as well as favorable cardiovascular health indicators (Schroeder, Welk, Franke, & Lee, 2017).
Make it a Lifestyle!
Big changes begin by taking small steps. Begin taking the stairs rather than the elevator. Taking walks during your lunch or free time can help you reach the recommended amount of exercise for your week! Want to save on gas? if your workplace is close, consider riding your bike to work or to nearby corner stores. A systematic review, concluded that cycling may decrease all cause mortality and morbidity, as well as reducing risk of cardiovascular disease; while increasing cardiorespiratory fitness (Oja et al, 2010).
