If you're concerned about developing heart disease, you're right to have this sentiment. This common health condition is the leading cause of death among Americans. While there are a variety of causes of heart disease, the good news is that by making some simple lifestyle changes, you can drastically increase your ability to maintain a healthy heart. Given that heart disease is common among people who have a sedentary lifestyle, you might feel uncertain about how to suddenly adopt regular exercise. It's best to keep it simple. A moderate form of aerobic exercise such as walking can improve your heart health and reduce your risk of heart disease. Here's how to proceed.
Set Your Walking Goals
The recipe for reducing your risk of heart disease through an exercise such as walking isn't to take a lengthy walk once in a while and then return to a sedentary lifestyle. It's better to consistently get active several times per week. The American Heart Association recommends that if you're using a moderate form of exercise such as walking, you should aim to exercise five days a week for a collective total of at least 150 minutes, which breaks down to 30 minutes per exercise day. By knowing this goal, you can start to think about how you'll adjust your schedule to allow time for exercise.
Make Walking Part Of Your Routine
You can find time for this exercise by getting up a little earlier in the morning, swapping a sedentary activity such as watching TV for taking a walk or enjoying family time by walking your dog together in the evening. The 30 minutes of walking per day doesn't have to all be in one block. If you're finding that it's a challenge to set aside a 30-minute window in your busy day, aim to reach this goal through a series of short intervals. Three 10-minute walks or even six five-minute walks can get you to the 30 minutes.
Many people find success in adding walking to their daily routine through the use of technology. Mobile exercise apps and fitness monitors will count your steps, determine the distance you've traveled and even calculate the calories you've burned, which is ideal if you're conscious of your weight. Additionally, many of these apps and monitors allow you to compare your data to friends' data and engage in some fun challenges that will help everyone stay motivated. Remember that with each step, you're building a healthier heart that's more resistant to heart disease.
For more information or medical assistance, visit centers that specialize in treating heart disease, such as Alpert Zales & Castro Pediatric Cardiology.