Wellness Wednesday emails are designed to provide you with simple tools, information, and resources to encourage positive and healthy lifestyle choices. As a proud recipient of The Healthy Arizona Worksite Award, The Be Kind People Project is committed to the health and wellness of their employees, friends, and family.
Up and at ’em!
We all have a daily routine for personal hygiene – take a shower, brush our teeth, put on fresh clothes, etc. Have you ever thought of adding exercise to that list? A lifelong commitment to regular aerobic exercise can preserve your heart’s functions and keep it pumping strong!
The Mayo Clinic recommends completing at least 150 active minutes of physical activity each week. The key is to engage in different types of exercise at varying levels of intensity. By regularly changing up your workout, you will target different muscles and lower your risk of overuse injuries.
Here are some ideas on how to mix up your heart-healthy workout routine 4- 5 days a week!
Have fun with it!
Cardio does not need to be a dreadful hour on a treadmill – try doing something you enjoy! At least once a week, spend an hour or more moving your body in a fun way. Whether it’s a high-intensity activity, like a Zumba or spin class, or a low-intensity activity, like a long bike ride or a round of golf.
The activity itself doesn’t matter as long as you enjoy doing it, and it gets your body moving!
Move it!
Engaging in 30 minutes of moderate-intensity exercise two to three times a week will keep your heart healthy and happy. You should break a sweat and be a little short of breath, but still, be able to carry on a conversation with your workout buddy!
Examples of moderate-intensity activities:
- Brisk Walking (at least 2.5 miles per hour)
- Water Aerobics
- Dancing
- Gardening
- Tennis (doubles)
- Biking (slower than 10 miles per hour)
- Shooting Basketballs
- Mowing the Lawn
- Badminton
HIIT it!
High-intensity interval training, or HIIT, involves exercising as hard as you can for a short period, resting, then exercising as hard as you can for another short bit. There are many types of HIIT and can be added to different activities. It’s recommended to complete this type of workout once a week.
Author Note: I like to perform a workout as fast and as hard as I can for 45 seconds, take 15 seconds of rest and repeat for three sets. Check out some of these HIIT workouts on Youtube!
Pump it up!
In addition to cardio training, strength training one or two days a week is good for your heart and overall health. Strength training builds up your muscles and can improve bone strength and metabolism, which helps prevent diabetes and other health conditions.
Don’t have access to a gym? That’s alright! Some of the most effective weight training happens when you use your body weight. Here are some body-weight exercises you can do right at home!
The Heart of the Matter
When it comes to staying physically active, it does not matter what order you engage in these activities. You may want to space out the HIIT and strength training to give your muscles time to recover, avoid injury, and get the most out of your workout time. Weekend or days off work might be an ideal time to complete lengthy activities, maybe grab a friend and do something together!
It doesn’t matter how you choose to move – it just matters that you get up and get active!
Published on February 24, 2021
By: Ashley McCarty, School Wellness Programs & Events Intern
Questions? Comments? Want to contribute to the Wellness Wednesday Bulletin?
Send your ideas to Krysta Flores at krysta@bkpp.org.
