Because heart disease is the leading cause of death for both men and women, keeping the cardiovascular system healthy is vital. Unfortunately, it's easy to get so caught up in the day-to-day rush that we ignore the need to keep our hearts healthy and strong. With that in mind, we've got seven heart-strengthening activities that are easy to integrate into any busy lifestyle.
- Children's best bet for a healthy heart is simple: play. "Sixty minutes of play each day" is considered adequate exercise for children according to the National Football League's Play60 initiative, which was spearheaded to fight obesity in children. And no, video games don't count!
- For adults, doing household chores is relatively quick and easy way to get the cardiovascular system working. Pick a fairly strenuous job like mowing the lawn or scrubbing the floors to make the most of your multi-tasking cardio workout.
- For a boost of energy in the AM, go for a daily morning walk. Start with a 10-minute walk around the block and work your way up to 30 minutes per day. Choose a route with hills to increase your cardiovascular workload. You can also pick up the pace to a jog to increase your heart rate.
- Ride your bike to the corner store instead driving your car. It'll get your heart rate up, boost your mood and help save on gas.
- Grab a pedometer or wearable fitness tracker and try to outpace the number of steps you took yesterday, or challenge a friend to a most-steps-in-a-day contest.
- Park as far as possible from the door at the supermarket. Walking the extra distance to and from the car really does add to your cardiovascular workload. Wear your walking shoes and take a victory lap around the parking lot when you're done shopping.
- Bring the gym home! Keeping a treadmill or stairclimber in the guest room can come in handy on days you just can't get outside. If you don't have cardio equipment, there are endless bodyweight cardio programs to be found online. Just pick one and get moving!
You can improve your cardiovascular health without interrupting your busy lifestyle. If you have children or a spouse, you'll be setting a great example of healthy, active living.
Posted: 3/25/2015 by
Filed under: bodyweight, cardio, cardiovascular, everyday, Health, Heart, Strength