Here’s a message for people who want to improve their heart health: “Keep moving,” says Andre Wise, manager of the Cardiac Rehabilitation Department at Newark Beth Israel Medical Center (NBI).
Heart disease is one of the greatest causes of death amongst people–regardless of race, gender and ethnicity–in the United States. According to the CDC, every 33 seconds, someone dies from cardiovascular disease. And here’s more: heart disease is costly. From health care support, medicines and even the loss of personal productivity, not taking care of our heart leads us to not being at our optimal health.
“People take that ability—to move without effort—for granted, but that’s what we all want to be able to do,” Wise says. “Repetitive exercises increase heart rate and strength. They will give you the ability to sustain activity for a lifetime.”
Heart-healthy exercise is getting 30 to 45 minutes of aerobic training at moderate intensity several times a week.
“For beginners, go to your tolerance,” Wise says. “Fifteen to 20 minutes is a great start. With moderate intensity exercise, you want to elevate your breathing but still be able to hold a conversation. You will develop a light sweat after about 10 minutes, but will not feel exhausted.”
Healthy Heart Moves
Try these moves on your own suggested by Andre Wise, manager of the Cardiac Rehabilitation Department at Newark Beth Israel Medical Center:
START WITH A STRETCH
A five-minute core stretch that includes your legs, back and upper body increases blood flow and muscle tissue temperature and helps prevent injury. Stretches should be static, Wise advises. Stretch to the farthest point and hold that position for 15 to 30 seconds; don’t pull or pulse.
WALK OR RUN
At the gym: Spending time on a treadmill is good for the cardiovascular system and strengthens the heart. For a more vigorous workout, use a stair climbing machine.
At home: A brisk walk around your neighborhood will elevate your heart above its resting rate. If you are ready to increase the intensity of your walk, bounce a ball while moving to improve coordination.
For an indoor workout, walk a flight of stairs several times daily for at least three minutes.
ADD WEIGHT
At the gym: Raise a medicine ball above your head ten times. You can also push the ball out directly in front of you.
To improve your posture and balance, raise one knee at a time or squat while holding the ball.
At home: Improvise with any ball, or a water bottle or a canned good to add strength training to your workout.
