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Find motivation and start slow for great heart health at every age
Being active pays big dividends at every stage of life. For example, getting regular exercise can protect your heart by:
Experts recommend aiming for at least 150 minutes of cardio exercise a week – or 30 minutes on most days – and doing strength training two days a week.
But what’s the best way to get started with exercise and keep your heart health workouts going strong? Here are some things to consider, depending on your age and fitness level.
Exercising may not be at the top of your priority list if you’re young and in good health. So, your first step might be changing your outlook. “Instead of thinking about exercise as something you should do, consider why it’s something you might want to do,” says Christopher Oswald, MD, cardiologist with Lehigh Valley Heart and Vascular Institute.
Whether it’s a walk in the park, a bike ride or an online yoga class, find something that brings you pleasure. Try adding cardio exercise to your calendar so it’s part of your regular schedule. Inviting a friend to join you for extra support and motivation can also be helpful. If you miss a few exercise sessions, don’t sweat it – just start over.
First things first: It’s wise to get some guidance from your doctor or clinician about heart health activities that are safe for you. “Then, start slowly and gradually increase the duration and intensity of your workouts,” Dr. Oswald says.
For cardio exercise, brisk walking is an easy way to start. Take off around the neighborhood, track, mall, park or trail. But you can also ride your bike, join a water aerobics class, go for a hike or even dance. The key to heart health is to get your heart rate elevated.
As for strength training, there’s no need to use weight machines if you’d rather not. Instead, you can do things like dig in the garden for extra muscle power or put some elbow grease into your housework.
Here’s the bottom line: Your path to fitness is exactly that – yours. “Finding a routine that suits your exercise style will help you reach your goals and live a healthier, happier life,” Dr. Oswald says.
