Heart Healthy Exercises to Do At Home
February isn’t just about chocolates, flowers and Valentine’s Day cards, it is also American Heart Month. Heart Month has been celebrated annually since 1963 in an effort to make Americans more aware of heart disease and ways that they can help prevent it. The American Heart Association recommends at least 150 minutes (30 minutes for 5 days) of moderate to vigorous exercise a week in order to improve cardiovascular health. Busy schedules can make finding the time to exercise a challenge. Luckily there are plenty of activities that you can do in and around your home to help get your 150 minutes of exercise in for the week.
In the winter shoveling snow from your walkway or driveway is an excellent way to get moving. You could even consider buying a roof rake to remove snow build up and avoid ice dams that cause leaks in your home. In the warmer months raking leaves, mowing the lawn, weeding, mulching, picking up fallen sticks and trimming hedges are all great ways to add curb appeal to your home. They also get your blood pumping and improve your overall health. Instead of paying someone else to take care of your outdoor chores, start spending some time on the weekends getting fresh air and making your outdoor space the envy of the neighborhood.
Spending the day doing housework can also elevate your heart rate. Clear things out from your attic or basement that you no longer need and break a sweat carrying items up and down the stars. Sweep, vacuum and mop your house, or even rent a carpet steamer and give your floors the deep cleaning they deserve. Roll up your sleeves and get your blood pumping while you get a head start on Spring Cleaning.
Walking is the simplest form of exercise, but its benefits for your overall health are huge. According the American Heart Association, for every hour of brisk walking, life expectancy for some people may increase by two hours. Walking at a brisk pace for 150 minutes a week can reduce your risk of heart disease and improve your blood pressure, blood sugar and cholesterol.
Common Household Items to Get You Moving:
Canned goods: Use cans in place of hand weights.
Wall: Wall-sits will work your quads and glutes.
Stairs: Walk or run the stairs in your house for a great cardio work-out.
Countertop: Do pushups using your counter top while you wait for your dinner to cook.
150 minutes can seem like a lot of time to spend exercising in a week, but it is very manageable when you can do it at home. Get up, get moving, and start improving your heart health!