Heart Disease and Stroke Prevention Program

Heart Healthy Activities

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!