Physical activity & exercise

Being active can protect your heart in many ways, even if you have heart disease. Exercise improves blood flow, lowers blood pressure and cholesterol levels, and gives you more stamina and ability to cope with stress. That's a triple win! 

Recommendations

Any physical activity is better than none, and it's important to start where. If walking to your mailbox wears you out, keep that in mind when making your plan. The eventual goal is at least 150 minutes of moderate-intensity aerobic activity OR 75 minutes of vigorous-intensity aerobic activity each week. 

If you've been inactive, remember to take it slow. Gradually increase your activity duration and intensity. 

Moderate intensity aerobic/cardio - with moderate-intensity activities, your rate of breathing should be higher than when resting, but you should still be able to carry on a conversation.

Some great examples of moderate-intensity activities are:

• Brisk walking
• Water aerobics
• Dancing
• Leisure biking
• Yard or house work

Vigorous intensity aerobic/cardio - this level of activity requires more effort! You should have difficulty carrying on a conversation and your sweating will increase.

Some examples of vigorous-activity exercises are:

• Hiking uphill or with a heavy backpack
• Running
• Swimming laps
• Cycling
• Jumping rope

Resistance/strength training - this focuses on improving muscular endurance and strength. If you decrease resting time between sets, strengh training can also be a cardio workout! 

Some examples of resistance/strength training exercises are:

• Lifting weights – free weights or machines
• Body weight – push-ups, squats
• Resistance bands

A combination of aerobic and resistance exercise is best for heart health! 

Remember to start where you are and take it slow if you've been inactive! Reach out to your coach anytime if you have questions or need some help completing this challenge, they're always there for you! Then keep an eye out for the next coach message in a few days.