Heart Healthy Activities
How much is enough?
The South Dakota Department of Health recommends 30 minutes of moderate-intensity physical activity at least five days per week. It is acceptable to accumulate physical activity in bouts of at least 10 minutes. Therefore, taking a few short walks is an example of a quick and easy way to start getting the physical activity you need during the day.
Physical activity at a moderate level performed on most days of the week can substantially reduce the risk of heart disease, developing colon cancer, diabetes, and high blood pressure. It also:
- Improves strength and endurance
- Helps build and maintain healthy bones, muscles, and joints
- Helps control weight, develop lean muscle, and reduce body fat
- Reduces anxiety and stress and increases self-esteem
Ways to Get Active…
- Park your car farther way from the office or store.
- Take the stairs when possible instead of an elevator.
- Think of one of your favorite places outdoors and take a walk or ride your bike there.
- Walk your dog; chase your kids; do yard work.
- When watching TV, be physically active during the commercials (Examples: Walk the steps, do leg lifts or sit-ups, use hand or ankle weights, or do yoga).
- Walk around the house while talking on the phone.
- Use a restroom on a different floor.
- Plan ACTIVE family outings on the weekends (Examples: Long hikes, bike rides, or walks.)
- Go for a walk with a friend you have not had time with in awhile.
Get UP! Get Movin’! —
Every Activity Counts!
Cardiovascular Health
