Heart Health and You- Part 2- Exercise!

How strong is your heart? The healthy heart can produce enough energy in an hour to lift a one-ton car off the ground, and accumulate enough pressure to squirt blood at a distance of 30ft! Although most of us would like to think that our own heart has this ability; it’s not usually the case. In fact heart disease is the number one cause of death in the United States today with a whopping 599,413 deaths per year. This number is especially concerning because although some people are more genetically inclined to develop a cardiac illness, for most of us it’s 100% preventable. Earlier this month, we discussed the many different foods and beverages that will aid you in your journey to becoming heart healthy and in this second installment, we will be providing some simple and effective exercises that you can utilize in combination with your new and improved diet.

For most of us, getting regular exercise seems like a chore with no gratification. The idea of pain, sweat and tears without the instant gratification of seeing results isn’t very appealing when deciding whether or not to leave the comfort of your couch. However, any moderate-intensity exercise like swimming, jogging, Pilates or yoga is excellent for your fitness without feeling like you’re going to cough up a lung. Exercising your heart muscle means exercising your body: no need for a gym, just a bit of motivation and a good pair of walking shoes. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minute intervals several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break. The gaming console Wii also has several fun games such as Wii Sports or Wii Fit Step Aerobics – which is great exercise you can do with your kids-make it a family affair.

For adults that are 65 and older or anyone with chronic conditions or limited mobility, you still need the same amount of exercise as younger people but the activity can be less intense. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands. Use good judgment and follow your doctor’s advice.

When these components are combined with a healthy diet, the outcome will hopefully be a much healthier heart and surely a much longer life. These tips make choosing to live a heart healthy life an accessible and reasonable goal to work towards so get started today! You are responsible for the health of your heart and the health of your life! Get the support of your family and primary care provider and get that blood pumping!

Part 2 of our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center.  Dania is a pre-physical therapy student at Cal State Fresno.


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