As mentioned last week on our blog, cardiovascular exercise is a great way to get healthy and improve our fitness level. But, where do we start, and what are some good cardiovascular exercises and workouts that will help get you those health benefits?
The American Heart Association Association recommends that all individuals get at least 30 minutes of moderate-intensity aerobic activity at least 5 days of the week, OR, at least 25 minutes of vigorous activity at least 3 days of the week or a combination of the two. But, what does moderate-intensity and vigorous activity mean? And what things can we do to get in the recommended activity each week?
Moderate Intensity Activities: requires a moderate amount of effort and noticeably accelerates the heart rate.
- Brisk walking
- Dancing
- Housework and chores
- Gardening
- Activities with children/pets
Vigorous Activities:requires a large amount of effort and results in rapid breathing and a substantial increase in heart rate.
- Running
- Cycling
- Aerobics Classes
- Swimming
- Competitive Sports
Although these are examples of moderate-intensity and vigorous exercises, exercise intensity also depends upon the person and their previous exercise experience. Moderate-intensity activity to one person, may be a vigorous activity to another person. So, if you do not have much exercise experience, start slow with moderate-intensity exercises to see how they make you feel. From there, decide what intensity would be a good start for you, and do that 3-5 times a week.
The exercises listed can be added into your normal daily life, by doing activities that you enjoy. If you like to walk, or have kids or enjoy playing sports, do those things. Therefore, you are getting in your needed aerobic exercise, while having fun and doing activities you enjoy. By doing so, you won't find cardiovascular exercise burdensome, but rather enjoyable.
If you are not sure where to start, please ask for help from our medical professionals!
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