Exercise to Maintain a Healthy Heart


The development of a healthy body backed by a strong heart depends on physical activity. To move 2,000 gallons of blood, your heart beats approximately 115,000 times each day. In order for your heart to continue to support you, support it with exercise.

Regular exercise has many health advantages, including the prevention or management of high blood pressure. If high blood pressure is not controlled, it may result in complications like a heart attack, aneurysm, metabolic syndrome, or dementia.

The general recommendation is to exercise for at least 30 minutes each day at a moderate intensity. If you’re sedentary and haven’t worked out in a while, you can start by breaking the 30 minutes up into smaller chunks of 10 minutes each to make it more manageable. If you are already an “exerciser”, then try adding 1 more minute to your workout each day for an added benefit.

Along with more playing your favorite sports, common household chores can be considered moderate-intensity exercise. Here are some examples:

• Washing and waxing a 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

• Shoveling snow for 15 minutes

• Stair walking for 15 minutes

• Playing volleyball for 45-60 minutes

• Playing touch football for 45 minutes

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

• Shooting baskets (basketball) for 30 minutes

• Dancing fast (social) for 30 minutes

• Performing water aerobics for 30 minutes

• Swimming laps for 20 minutes

• Playing basketball for 15-20 minutes

• Jumping rope for 15 minutes

• Running 1½ miles in 15 minutes (1 mile in 10 minutes)

It can be exciting and liberating to develop an exercise routine! Select enjoyable activities and try out some new ones; feel free to switch things up. You might swim on the weekends and run a few times during the week, for instance. Always keep in mind that little things add up! Your body still requires movement to function properly, such as when you walk to the grocery store or move around the house while cleaning.

Before beginning any exercise program, always consult your doctor first. This is particularly true if you are over 50, have heart issues, have experienced a heart attack, and are not accustomed to being physically active. If you have a family history of heart disease at an early age, or if you have any other serious health problems, please contact your physician before beginning any exercise program

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