Description
Regular physical activity is a great way to keep your heart healthy and lead a healthy lifestyle. But if you're not active now, don't worry, you don’t have to suddenly embark on an Olympic-training program.
The Heart and Stroke Foundation recommends adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. The activity doesn't have to be non-stop, such as an aerobics class. You can do 10 minutes or more at a time throughout the day to reach your daily total. For example, take a brisk 10-minute walk during lunch hour, play for 10 minutes with your kids after work, and then spend another 15 minutes walking the dog in the evening.
If you're short on time, remember that any physical activity is better than none. However, the more active you are, the greater the health benefits. The bonus: physical activity will give you more energy and help you cope better with your busy week.
Just as a variety of foods is important for healthy eating, a variety of activities is important for healthy living. Choose physical activities that require endurance, strength and flexibility.
- Endurance activities are continuous activities such as walking, cycling and tennis. They’re especially beneficial for your heart, lungs and circulatory system.
- Strength activities, such as carrying groceries (or toddlers!), heavy yard work or weight training, strengthen muscles and bones and improve posture. Aim for at least two times a week.
- Flexibility activities, such as stretches, yoga, housework or golfing keep your muscles relaxed and your joints mobile.
Be sure to vary your activity from light, moderate and vigorous effort. Here are some suggestions:
Light Effort
- light walking
- volleyball
- easy gardening
- stretching
Moderate Effort
- brisk walking
- biking
- raking leaves
- swimming
- dancing
- water aerobics
Vigorous Effort
- aerobics
- basketball
- fast swimming
- fast dancing
- hockey
- jogging
NOTE: Before starting a physical activity program, speak to your healthcare provider first to discuss what is right for you.
