February is American Heart Month, a time to focus on cardiovascular health and proactive well-being. This month at Southwoods Cardiology, we encourage incorporating various exercises—such as aerobic workouts, strength training, flexibility exercises and walking—into your routine to strengthen your heart and improve your overall health.
February not only brings the season of love with Valentine’s Day, but also serves as a reminder to prioritize our cardiovascular health. American Heart Month is the perfect time to focus on the importance of heart care and at Southwoods Health, we advocate for a proactive approach to your health and well-being. Keep reading as we explore some of the best exercises designed to strengthen your heart, promoting a healthier and happier life.
Aerobic Exercises
What Aerobic Exercise Does: Aerobic exercises, also known as cardio, are the cornerstone of cardiovascular health. These activities not only get your heart pumping but also enhance blood circulation and contribute to lowering blood pressure.
Time Commitment: Experts recommend a minimum of 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise to maintain a healthy heart.
Examples: Running, brisk walking, swimming and cycling are all great heart-healthy exercise options.
Potential Cost: Aerobic exercise comes with little to no cost. Many readily available exercises, like walking, running, jumping jacks and stair climbing, require no special equipment and can be done anywhere, making them essentially cost-free. Trails and neighborhoods are great for walks or runs. The cost can vary in terms of membership fees or potential equipment.
Strength Training
What Strength Training Does: Beyond the rhythmic beats of aerobic workouts, strength training plays a pivotal role in heart health. Lifting weights and performing bodyweight exercises helps build lean muscle mass, improving metabolism and reducing the risk of heart disease.
Time Commitment: It is suggested to strength train twice a week, targeting major muscle groups for optimal benefits.
Examples: Strength training examples include lifting dumbbells, squats with barbells and bodyweight exercises.
Potential Cost: The cost associated with strength training depends on your selected option. Of course for bodyweight exercises, a simple YouTube video exercise routine won’t cost anything, but for equipment or gym memberships the cost will vary depending on your individual needs.
Flexibility & Stretching
What Flexibility & Stretching Does: The importance of flexibility exercises should not be overlooked in a well-rounded fitness regimen. Pilates and yoga are ideal for enhancing flexibility, balance and relaxation, and will contribute significantly to heart health. These exercises promote joint mobility, reduce the risk of injuries and can help calm you, all of which benefit your overall well-being.
Time Commitment: It is recommended to stretch for 15 minutes every day to increase joint mobility and assist in managing stress levels.
Examples: Yoga and pilates are great examples of flexibility and stretching training programs.
Potential Cost: While stretching is free, taking yoga or pilates classes will come with a cost, depending on the studio you attend. An average range per class is $10-25, but thankfully many studios will bundle classes at a discounted rate.
High-Intensity Interval Training (HIIT)
What HIIT Does: For those seeking time-efficient yet highly effective workouts, High-Intensity Interval Training (HIIT) is a popular choice. This form of exercise involves short bursts of intense activity followed by brief periods of rest or lower-intensity exercise. HIIT workouts enhance cardiovascular fitness, lower blood sugar levels and aid in weight management. Customizing these workouts to your fitness level is crucial, and consulting with a fitness professional can help ensure a safe and effective routine.
Time Commitment: It is suggested to do HIIT exercise training 2-3 times a week to improve heart health.
Examples: Jumping jacks, high knees, squats, mountain climbers and lunge jumps are all examples of exercises you can do for intervals to lower blood sugar, promote mobility and more.
Potential Cost: Thankfully, YouTube and other platforms have HIIT workout routines for free, but for those who want to go in person will need to research local gym costs. The average cost for a HIIT class ranges from $10-25 per class.
Walking
What Walking Does: For those who may find high-impact exercises challenging, walking is an accessible and effective alternative that can easily fit into your daily life. Incorporate short bursts of brisk walking into your routine, alternating with slower-paced walking. This approach allows individuals to boost heart health without placing excessive strain on joints, making it a suitable option for all fitness levels.
Time Commitment: At least 30 minutes a day, 5 days a week. For even more health benefits, aim for at least 60 minutes most days of the week.
Potential Cost: Free!
Conclusion
This Heart Month, we are aiming to spread awareness on the importance of prioritizing cardiovascular health through regular exercise. A balanced combination of aerobic workouts, strength training and flexibility exercises can significantly reduce the risk of heart disease, contributing to a longer and healthier life. Before initiating any new exercise regimen, especially if pre-existing health conditions are a concern, consult with your healthcare provider. At Southwoods Cardiology via Southwoods Health, we stand ready to support you on your path to a stronger, happier heart.
