Running an errand. Walking the dog. Go for a relaxing walk.
Walking provides benefits every step of the way and is one of the best forms of exercise for heart health. It can improve your cholesterol, blood pressure and energy levels, and it can combat weight gain to improve overall heart health, explainsAmerican Heart Association. Walking can also reduce stress, clear your head and improve your mood.
All these things can helpreduce your risk of heart diseaseand stroke - and the best? You only need about two and a half hours of moderate exercise per week, such as a brisk walk in the park.
Walk if you have to sit for work?
Sometimes it's easier to talk than to walk, especially if you have a job that requires you to sit most of the day.
Taking the time to understand your daily routine can help you make time for itcardiovascular fitnessin the form of walking. Try these health tips under the guidance of your doctor:
- Take an early morning walk with your dog. Or, if you don't already have a pet, consider getting one — caring for an animal can help reduce your risk of heart disease, saysAHA.
- When you go to work or the store, park your car far from the entrance so you can fit more steps into your day.
- Take the stairs instead of the elevator.
- Wear a pedometer to track your physical activity and set achievable goals to stay motivated, such as 1,000 steps per day.
- Set a timer to get up and walk around the office at least once an hour.
- Recruit colleagues for a daily lunch outing outside, weather permitting.
Make a plan. So go for a walk.
If you need extra motivation or structure to fit your walking into your day, consider this 12-week walking schedule from the National Heart, Lung and Blood Institute, courtesy of the Mayo Clinic: The Schedule, Designed to Help You be aware of a daily walking routine, starting with a 5-minute walk, including a warm-up, brisk walk and cool-down. In the past week you can walk briskly for a maximum of 30 minutes, with 5 minutes at a slower pace in between.
Be sure to check with your doctor first to make sure this program is right for you, especially if you are over 40 years old and have not been physically active.
Add some strength exercises
While you can certainly push, pull, lift, squat, and lunge your way to better heart health, you can also push, pull, lift, squat, and lunge your way there. ThatAHArecommends strength training twice a week for stronger bones, muscles and connective tissue. Additionally, building muscle can help lower your blood pressure to prepare your body for the physical activity your heart needs, notesMayo Clinic.
Once you've made walking a good habit and your body is ready, consider incorporating these quick exercises into your routine:
- Walking lunges:When walking, take a larger step than normal and bring your back knee close to the ground for a full lunge. Then step forward with the back foot in the same way. If possible, repeat for 10 lunges at a time.
- Walking Curl-pers:Bring a light pair of weights, such as 2- or 3-pound dumbbells. As you walk, start with the weights in each hand near your thighs. Raise the weights in a curl toward your shoulders and then press them above your head. Return the weights to your shoulders and then back to your thighs. Repeat at 3-minute intervals if possible.
- Kniepress March:Walk forward with your knees high and tap your hand on your knees with each step. Repeat at 3-minute intervals if possible.
Walking: the key to a longer life?
With a little patience, practice, and perseverance, you may be able to work your way up to more cardio and resistance exercises. And while the two and a half hours per week rule provides a good starting point, more exercise may be worth it if you have it time. Compared to less than 30 minutes of weekly activity, seven hours of weekly physical activity could reduce the risk of premature death by as much as 40 percent, saysCDC.
If you want to focus on ways to improve heart health, don'tof apologiesstop you Whether you are walking, strolling, strolling, strolling or walking on the boardwalk, just get out and go. Your heart will thank you.
