With February being American Heart Month, it seemed like a great time to review the guidelines that the American Heart Association has for being active.
GUIDELINES:
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes.
OR - At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of the two.
AND - Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.
An easy goal to remember is roughly 30 minutes of activity, 5 days a week. Breaking it up into 10-15 minute bouts is just as effective as doing it all at the same time. Below are some examples of moderate and vigorous exercises you can do.
MODERATE EXERCISES:
Aqua Aerobics
Brisk Walking
Doubles Tennis
Hiking
Horseback Riding
Light Bicycling
Low Impact Aerobics
Moderate Dancing
Roller Skating
Shoveling Snow
Weight Training
VIGOROUS EXERCISES:
Basketball Game
Circuit Training
Downhill or Cross Country Skiing
Fast Bicycling
High Knees
High Impact Aerobics
Jogging/Running
Jumping Jacks
Jumping Rope
Jump Squats
Karate
Knee Tucks
Power Skipping
Race Walking
Runners Lunge
Shoveling Heavy Snow
Singles Tennis
Soccer Game
Swimming Laps
It ends up being about 2.5 hours of exercise a week. Are you getting that in? If not, what’s getting in the way? How can you make your heart health a priority? I would love to know why you aren’t getting in the recommended exercise needed for your heart health. Please comment below and lets get that heart healthy together!
Watch the NBC15 Clip here:
Shine Brightly,
Ali
