It is recommended that individuals receive an average of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. The minimum is less than an hour three days a week. You can handle that, right?
Exercising regularly not only helps to improve your cardiovascular wellness, but it also improves your mood and energy levels as well. We spoke with Certified Personal Trainer and Health Coach Ryan Cook for a simple heart healthy exercise program, and he recommends the following:
- 30 - 60 minutes 5 or more days per week of aerobic exercise such as walking, running or even Zumba. Mix it up by taking a Zumba class a couple days a week, spending some time walking (on a treadmill or braving the cold outdoors for a hike) and giving running a shot. For those of you who hate running, Ryan suggests viewing a run as just walking very quickly, continuously putting one foot in front of the other.
- "You don't need to move fast," he says. "Just go out and start your run slow. You'll get there."
- 2-3 days per week of strength training. This includes a squat, bench press, deadlift, press and a barbell row. Complete 1-4 sets of 6-15 repetitions with 2-3 minutes rest between sets. The resistance should be challenging but not overwhelming. Your strength training workout should last about 30-60 minutes.
What are you doing to keep your heart healthy this month?