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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 move 2,000 gallons of blood; that’s a lot of work! Support your heart by exercising so your heart can continue to support you.

Regular exercise has many health benefits, including preventing or controlling high blood pressure. If high blood pressure 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 physical activity for at least 30 minutes each day. If you are a sedentary person and haven’t exercised in years, you can start by breaking the 30 minutes into shorter 10-minute segments to get better at it. If you already “work out”, try adding 1 extra minute to your workout every day to get extra benefits.

Regular housework can count as a moderate activity, in addition to playing more of your favorite sports. Here are some examples:

• Washing and waxing the car 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 removal for 15 minutes

• Walking up the stairs for 15 minutes

• Playing volleyball 45-60 minutes

• Playing touch football for 45 minutes

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

• Shooting baskets (basketball) for 30 minutes

• Fast (social) dancing for 30 minutes

• Performing water aerobics for 30 minutes

• Swimming after 20 minutes

• Play basketball for 15-20 minutes

• Jumping rope for 15 minutes

• Run 1.5 miles in 15 minutes (1 mile in 10 minutes)

Creating an exercise routine can be fun and liberating! Choose activities you enjoy while experimenting with new ones; feel free to mix it up. For example, you can go swimming on the weekend and go jogging a few days a week. Remember, even the little things add up! Participating in your normal daily activities, such as walking to the grocery store or moving around the house while cleaning, is still movement that your body craves.

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

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