Physical activity is one of the best things you can do for your heart. Regular exercise, healthy diet and lifestyle may help protection you against coronary artery disease and vascular disease research has found.
Sedentary Lifestyle
A sedentary lifestyle comes with a whole host of health risks. Not only are you burning fewer calories, but you are also losing muscle strength and your bones may get weaker. Your immune system may suffer as well as your metabolism. Hormonal imbalances, poor circulations and inflammation are all association with an inactive lifestyle. The more sedentary you are the higher your health risks are and raises your risk of premature death.
You do not have to go to a gym and lift heavy weights or run for miles and miles. Although if you enjoy that type of activity, by all means do it! Start thinking that every movement counts, no matter how small.
Daily Activities Count!
Many of our daily activities add up and can make a difference. Grocery shopping, getting the mail, household chores all count as movement/exercise. The key is to not just stop there. Taking our regular daily activities and adding a little bit more intensity can make an enormous difference in your physical health.
- 10 minutes of stretching is like walking the length of a football field
- 20 minutes of vacuuming is like walking 1 mile
- 30 minutes of grocery shopping every other week for a year is like walking a marathon
- 1 hour of dancing every week for a year is like walking from Chicago to Indianapolis
- 2.5 hours of walking every week across the state of Wyoming
Every little bit helps!
Even small steps can add up and help improve your mental and physical health, stress level, sleep, and more!
- Stand up more and sit less.
- Take the stairs.
- Walk around when on the phone as opposed to sitting in place.
- Get up and change the channel instead of using the remote.
- Buy an exercise bike or treadmill and pedal or walk while watching your favorite show.
- Play with the grandkids, even attending one of their events or pushing them on a swing does count as movement.
- Set a timer to go off every hour to remind you to get up and move.
- Do a couple of lap around the room before returning to your chair.
- Walk to the mailbox, continue to the neighbor’s mailbox, and walk back.
Park away from the entrance to get extra steps in.- Buy some 3 to 5-pound hand weights or stretch bands and keep them next to your favorite spot to sit. Pick them up throughout the day and use them.
- Even fidgeting is helpful. Tap your toes to music, twitch your legs to the beat of the music. Get up and sit back down.
Park away from the entrance to get extra steps in.Staying Motivated
The key to any exercise is staying interested and motivated. Find an activity you enjoy that you can do by yourself or with a friend. Find your motivation on those days when the couch is much too inviting. Maybe it is to keep up with the grandchildren or helping your spouse get healthy. Wanting to live long enough to watch your kids deal with their teenagers. Whatever your motivation is, find it and use it! Life can be pretty awesome, does not take a lot to live a healthier lifestyle so that you stick around for a while.
Dr. Bobish
Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002