Creative Ideas for a Healthy Heart: Movement

Keeping our heart healthy is a priority for each of us, and finding new, creative ways to practice heart health can help us stay consistent. 

Three areas that are important to a healthy heart include: 

1. Eating healthy foods
2. Physical activity, and 
3. Reducing stress

This week will highlight creative ways to incorporate movement into our days that improve heart health.

The American Heart Association recommends to:

• “Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.”

How can we incorporate more movement into our daily routine?

Try This

When the weather permits:

• Decorate the sidewalk or driveway with chalk.
• Use the sidewalk chalk to make a game of hopscotch. 
• Start an outdoor walking group with your friends and take photos to document the beauty. 
• Challenge yourself to finding a new hiking path each week and collect an interesting stone from each hike.

If you work from home:

• Try using a standing desk so that you are sitting less often. 
• Get up and stretch often! Set a timer to make sure you get up and move each hour.
• Start the day with exercise: stretching, yoga, or walking.
• Use a calendar and color in the days that you met your movement goals. Or add a fun reward sticker each day you stretched or walked.
• Take dance breaks! Blast your music and dance it out.

If you work at the office:

• Park far away from your entrance to get in extra steps. Be mindful of the sights and sounds along the way.
• Take the stairs every chance you get, and focus on your breath with each step.
• Take the long route to your office and take walk breaks in between meetings.

What other creative movement ideas do you have?

References:

• 10 ways to stay active at your desk job (and why your health depends on it)
• American Heart Association Recommendations for Physical Activity in Adults and Kids
• Not your average sidewalk chalk drawings