Improve Heart Health with Movement

There’s no denying that regular movement is good for you—both physically and mentally. It helps relieve stress, improves mood, boosts energy, and lowers your risk of chronic diseases. The list goes on and on! February is Heart Health Month, and one great way to show your heart some love is by increasing physical activity in your life.

When looking to incorporate more movement into your routine, it’s important to choose something you enjoy and can easily repeat. Maybe that’s walking, using the elliptical, practicing yoga, or bicycling. Try a few different activities to find what works best for you and helps you stay on track with an active lifestyle.

It’s also important not to start out too big and burn out quickly. Begin small and gradually increase your activity over time. Don’t start with a two-hour walk—start with 20 minutes and build from there. If you try to do too much too soon, you’re setting yourself up for frustration. Set goals you can work toward, not ones you have to tackle on day one.

So, how much exercise is enough to keep your heart healthy? Are there specific types of exercise that are best? Great questions! The American Heart Association recommends the following for adults:

• Aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity. Try to break it up throughout the week.
• Remember, any movement is better than none! Try to move more and sit less throughout the day. Even light activity can help reduce health risks. Take a short walk, play with your kids or grandkids, and try to avoid a sedentary lifestyle.
• Include moderate to vigorous aerobic exercise in your routine when possible. This type of activity is especially beneficial for heart health.
• Don’t forget strength training! Resistance exercises are an important part of a healthy lifestyle. Try to do moderate- to high-intensity muscle-strengthening activities at least two days per week.

The most important thing to remember is this: something is always better than nothing. Even if you’ve lived a mostly sedentary lifestyle, you can choose at any time to start making healthier changes. It’s never too late to begin.

For more information on increasing physical activity for heart health, visit the American Heart Association online. Contacting your local Extension office is also a great way to find local opportunities to help you get moving!