The Healthy Heart Challenge is a crash course on healthy habits and lifestyle behaviors that can be easily implemented to improve future heart health. The goal of this challenge is to improve heart health utilizing basic fundamental health behaviors over the next 4 weeks.
Each week we will present a new challenge with more information and tips for success. Enjoy your journey through “Heart Health 101”.
Week 3 - Exercise
It’s TIME for some exercise!
This week’s goal will be to accumulate 150 minutes of total time in moderate physical activity (5 days, 30 minutes) or 75 minutes of total time in intense physical activity (3 days, 25 minutes) As cited in Week 1, there is a direct link between exercise/physical activity level and risk for heart disease among other comorbidities.
Examples of moderate intensity physical activity:
Brisk Walk, Cycling, Dancing, Housework, Swimming and Recreational Sports.
Examples of intense physical activity:
Running, Walking Up-Hill / Hiking, Heavy Shoveling, Swimming Fast and Weightlifting.
An easy way to tell the difference is the “Talk Test.” You're getting moderate aerobic activity if you can talk but can't sing while doing an activity. You're getting vigorous aerobic activity if you can only say a few words while doing your activity.
- Break up your exercise into multiple shorter sessions throughout the day i.e. 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening.
- Partner up with a friend and head to the gym during lunch or before work.
- Look into fun new ways to exercise like dancing, walking trails on a nice day or other activities that you enjoy.
- Utilize YouTube to search for a 20-30 minute stretching and exercise routines you can do at home that match your fitness level.