Move More for your heart

This Heart Month, why not show yourself some love by getting more physical activity.  Research shows that just 30 minutes of daily physical activity can reduce your risk of heart disease.  Regular physical activity helps:

• Lower blood pressure
• Increase HDL (good) cholesterol in your blood
• Control blood sugar
• Reduce stress
• Prevent chronic disease
• Control weight
• Improve your energy level
• Strengthen bones and muscles
• Improve your sleep
• Boost your sex life

What drug on the market can claim all of that?  For free?

Physical activity can sound like a chore, but exercise can and should be a fun part of your day.  Need some inspiration?  Start by taking a couple of minutes to jot down your favorite ways to move more – maybe dancing in your living room, walking with friends on the weekend, playing tag with the grandkids, skiing, bike riding… you get the idea.  Next, notice the common factor.  Is it social time?  You’ll be well-suited to a workout date with a friend.  Is it quiet reflection away from people?  A walking schedule might suit you. Is it training for a challenging event?  Try cross training with some new activities.

Your list of favorite activities can be your motivation to kick start an exercise program, and stick with it.  When you identify the things you like to do, you’ll be able to make it a priority.  Even if you don’t have time for a bike ride, a brisk walk can help engage your leg muscles so your next ride is more enjoyable.  With your favorite activity in mind, you can focus on ways to stay strong and flexible so you’re always ready for the next chance to engage in your favorite exercise.

Be sure to vary your routine including cardio activity, strength training like push -ups or weights, and stretching/flexibility moves.

Try these heart-friendly exercises:

• Take the stairs.  Research shows that exercise can have significant health benefits even if it’s taken in increments of just 10 minutes.  Taking the stairs is an easy way to sneak activity into your daily routine.  No spandex required.
• Start walking.  It’s free.  Walking is one of the best ways to move more.  Use the American Heart Association’s online Start! Walking tool to post your route, track your walks and more. 
• Play.  We never thought we’d encourage you to play video games, but a new program from the American Heart Association gives you information to choose active games from Wii.  Plus, doesn’t it feel good to beat the kids at a video game?
• Challenge yourself.  Already walking? Step it up by training for a 5K.  You can incorporate short bursts of running into your walk and progressively work your way up.  Here’s a free schedule to try – there are lots more out there.  But don’t push yourself too quickly or you could risk injury. 
• Commit.  Use your smart phone, your calendar, or sticky notes, but commit yourself to times and days when you can be active.  Remember that any exercise is better than nothing, so even if you can only block out 20 minutes, do it.

Exercise is nature’s wonder-drug.  Don’t be fooled by how much fun you can have doing it.  For best results, take exercise daily with lots of water.