Heart Healthy Workouts Exercise for your heart health Graphic

Are You Exercising Your Heart Enough? - According to the American Academy of Family Physicians (AAFP): - Adults should accumulate 30 minutes of moderate intensity physical activity 5 days a week. - Adults need to engage in strength training on 2-3 nonconsecutive days a week.

Aerobic Exercise 5 Minute Warm-Up 20-40 Minutes Aerobic Exercise Perform light activity - slow walking or cycling. 20-40 Minutes Aerobic Exercise The activity should be at a moderate intensity where you sustain an elevated heart rate. 5 Minute Cool Down Should be of the same nature as your warm-up, but should also include additional time for full body stretching exercises.

Strength Training 5 Minute Warm-Up: - Walking, stretching, or biking Strength Routine 2-3 nonconsecutive days per week Perform 10-15 repetitions on 8-10 of the major muscles groups Using: strength machines, free weights, resistance bands 5 Minute Stretching Cool Down

Is Aerobic Exercise Really Important? The heart is a muscle, and like any muscle, it can improve with exercise. Consider these benefits:

Benefits of Aerobic exercise Blood pressure control Cholesterol control LDL HDL Weight management Stress management Promotes better sleep Promotes more energy Helps combat chronic diseases Heart disease Diabetes Osteoporosis Certain types of cancer

Are You At Risk For Heart Disease? Age Male >45 Female >55 Sedentary Lifestyle Not Participating in exercise regularly Hypertension Systolic above 140 Diastolic above 90 Impaired Fasting Glucose above 100 Obesity BMI > 30 Family History Smoking: Currently smoking or quit within last 6 months

Where should I start? See your health/fitness instructor for guidelines on getting started with an exercise program today! Your health/fitness instructor will be able to evaluate your needs based on your: Health history Doctor’s recommendations Goals