Move for Your Heart
February is American Heart Month
When we hear the word “exercise,” images of running for a long time or doing push-ups tend to come to mind. Exercise doesn’t need to be a scary word.
Heart disease is the number one cause of death in Oklahoma. Unfortunately, a risk factor we cannot control is family history. But one you can control is whether to exercise.
The American Heart Association recommends physical activity for at least 30 minutes a day, five times a week. Aerobic exercise increases your heart rate and benefits your heart. There are different levels of activity you can do.
- Moderate-Intensive
These activities make your heart beat fast, and you may breathe a little harder, but you still can carry on a conversation.
- Brisk walking
- Water aerobics
- Dancing
- Gardening
- Tennis
- Biking (slower than 10 miles per hour)
2 Vigorous-Intensive
These activities push you harder, and you may break out into a sweat. Carrying on a conversation will be difficult.
- Running
- Swimming laps
- Hiking uphill
- Biking (faster than 10 miles per hour)
If you can, it would be best to include both levels of exercise in your weekly routine.
Do not worry if you are unable to reach 30 minutes a day. After you consult with your primary care provider, take it one day at a time. If you can incorporate 15 minutes a day into your schedule, that is great.
Any amount of movement is better than none! Finally, see if you can find a family member or friend who is willing to exercise with you; the accountability to each other will increase your likelihood of success. Let’s get moving!
Carmen Phillippi, APRN-CNP
Comanche Family Care