Heart Healthy Exercise

The Price of Inactivity

We all know that we should exercise. It is a healthy habit for everyone, no matter what. But do you really know and understand the risks that come with being inactive? If not, here is a snapshot of what your life could look like without being physically active.

• Too much sitting and sedentary behaviors greatly increases your risk for cardiovascular disease (CVD)
• 4 or more hours per day of watching TV increases and adult's risk of death from any cause by 46% and risk of death from CVD by 80%
• Physical activity can decrease your risk of developing CVD by 30-40% and risk of stroke by 20% 
• Physical activity can lower blood pressure and increase good cholesterol
• Physical inactivity cause your body to slowly lose strength, stamina and the ability to function properly
• Activity helps in maintaining quality of life and level of independence in seniors
• Activity produces good heart healthy behaviors in children and counters conditions that lead to heart attack and stroke later in life
• Prevents conditions like obesity, high blood pressure, poor cholesterol and poor lifestyle habits
• Regular activity can relieve tension, anxiety, depression and anger
• Most people recognize a better overall well-being when activity becomes a regular part of their routine

Physical Activity Recommendations from the American Heart Association

• 150 minutes of moderate exercise OR 75 minutes of vigorous exercise per week
• An easy way to remember this goal is to get 30 minutes of exercise, 5 days a week
• For some, it may be easier to divide your exercise time into 2-3 segments at 10-15 minutes each segment each day
• For those with increased blood pressure, the AHA makes these recommendations:
• 40 minutes of aerobic exercise 3-4 times a week in order to reduce your risk of heart attack and stroke
• Moderate to high intensity muscle strengthening activity 2 times per week

Easy Tips for Beginning an Exercise Program

• Make the time
• Start slowly and gradually add in at least 30 minutes of exercise a day
• Exercise the same time everyday so it becomes part of your routine
• Keep reasonable expectations for yourself
• Look for chances throughout the day to add in physical activity, such as additional walking to taking the stairs
• Don't get discourage if you stop for a while. Gradually add it back in to your routine until it is a habit again
• Make it fun
• Choose exercise and that are not exhausting
• Add variety
• Ask family and friends to join you
• Get the music you like to listen to 
• Track and celebrate your success
• Note your activities and how you feel afterwards every time you exercise
• Reward yourself when you reach victories with non-food items

If you need help getting started, the MOG will give you one on one help in designing your exercise program and holding you accountable for stick to it. Call either of our offices today to schedule your first fitness evaluation!