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Exercise with heart!

By: Spencer
Spencer's picture

We know that with work, your kids’ schedules and family commitments, it can be tough to find time to exercise. However, recent research gives us another reason to put your heart health first by getting regular exercise.


New research shows that lack of physical activity can be just as dangerous for your heart and overall health as smoking. Regular exercise can reduce your risk for heart disease down the road with these benefits.

  • Improved circulation
  • Lower blood pressure and cholesterol
  • Maintaining a healthy weight
  • Boosting your mood and cutting stress


Try these tips to find the time to exercise and commit to your heart health.

  • Know yourself. Be realistic about your preferences and time constraints. If you’re not a morning person, don’t schedule a 5 a.m. workout.
  • Block it out. Decide on the type of activity or exercise routine you’ll do and block it off on your calendar.
  • Use your lunch break. If you have a job where your schedule allows for it, take a walk around the neighborhood or your building, hit the gym or do body weight exercises like jumping jacks, push-ups or high-knees.
  • Take it to the streets. Try walking to nearby activities or park a few blocks away from your destination for added exercise.
  • Track your steps. Whether you have a fitness watch or basic pedometer, aim for 8,000 to 10,000 steps per day.


To stay heart healthy and reduce your risk for heart disease, the American Heart Association recommends:

  • At least 150 minutes per week of moderate-intensity aerobic activity, or
  • 75 minutes per week of vigorous aerobic activity, in addition to
  • Two days per week of strength-training activity.


Moderate-intensity activities might include:

  • Brisk walking
  • Water aerobics
  • Dancing
  • Gardening
  • Biking slower than 10 mph


Vigorous-intensity activities might include:

  • Hiking uphill or with a heavy backpack
  • Running
  • Swimming laps
  • Aerobic dancing
  • Heavy yard work
  • Cycling 10 mph or faster
  • Jumping rope

Each Wednesday at 7:40 am, Jerry & Blanca speak with local health professional, Rose Melendez, who offers helpful tips for your health and well-being, brought to you by our friends at Adventist HealthCareFind more Health Tips here.