Your heart is a muscle. Exercise it! Start moving in the roaring 2020’s!
Aerobics or endurance-based activities are integral to your heart health and mental well-being.
Dancing, walking, jogging, tennis, cycling, swimming, and hiking are all aerobic activities that can improve your endurance and energy level ~ find one that is “fun” for you.
Aerobics have also been shown to help with sleep patterns if done earlier in the day. Here are some tips:
- Start at your level of ability. You should be able to walk and talk at the same time.
- Breathing is important. If you experience shortness of breath ~ slow down a bit. Try pursed lip breathing. Breathing in through your nose and out through your mouth.
- Aerobic activity can be done in a few small bouts of 5-10 minutes throughout your day with a goal of 30 minutes.
- You may want to set a realistic goal and gradually increase your activity toward your goal.
- Your body responds best to changes in exercise intensity and type (e.g. cross training). Try alternating slow and faster bouts of activity.
- Perform 5 days of aerobic activity per week for heart health and overall lifestyle program.
- Just do it! Be consistent in 2020!
Contact us today to join our 21-Day Challenge or for a Discovery Visit for a “tune up” in the roaring 2020’s.
We continue to offer you monthly Otago Fall Prevention workshops, weekly Balance, Yoga and Pilates classes.
Call for more information – your heart will love you!
Ann H. Newstead, PT, DPT, PhD
14418 Old Bandera Rd. Helotes, TX 78023
Dr. Newstead is a Geriatric, Neurologic and Vestibular clinical specialist. Her clinic is located in Old Town Helotes, one block from Flores Country Store. She accepts Medicare and Advantage Plans. Call today.
Welcome to the 21-day challenge! It’s fantastic that you have selected this opportunity to improve your health and fitness in the roaring year 2020. I am looking forward to seeing how well you do over the next 31 days. Your commitment to your health is outstanding!
Use your calendar to help you to keep track of your movement activity. Record your daily activities and the approximate total time you spent. At the end of the month you will submit your calendar. Then we will make rewards based on your level of participation.
Each week I will send you some suggestions for types of activities that might be beneficial for you. Remember that everybody is different.
This is about a way of life. It is a way of being to challenge for yourself. It’s known that it takes 21-days to create a habit.
As promised, when you selected to participate, you will receive reminders and suggestions as to a workout plan for the week. Remember it’s best to participate in a variety of activities that you enjoy most including aerobics, strength training, flexibility, and balance training.
Here is one suggestion to jump start your first week (days 1-7):
Aerobics or endurance-based activities are vital to heart health and mental well-being. Walking, jogging, cycling, swimming are all aerobic activities that are great to improve your endurance and energy level. Aerobics have also been shown to help with sleep patterns if done early in the day.
- Start at your level of ability. You should be able to perform the activity you select and talk at the same time.
- Breathing is important. The activity can be done is small bouts of 5-10 minutes or continuously. In other words, every step or activity counts.
- You may want to set a goal and gradually increase your activity toward your goal. For example: A goal may be to walk or run or swim or cycle 30-minutes 5 days a week.
- Perform your activity of choice 5 minutes at your usual pace, then 5 minutes at a moderate to a fast pace, then 5 minutes at your usual pace. Gradually increase the bouts of your activity over the next month by 5 minutes per week. The American College of Sports Medicine recommends at least 5 days of aerobic activity per week for heart health.
- Your body responses best to changes in exercise intensity and type (e.g. cross training). So slow and faster bouts of aerobics can help your heart adjust to a wide variety of challenges.
- You may be “sore” so listen to your body! Make sure it is muscle soreness and not an injury. Delayed onset muscle soreness appears 24-48 hours after exercise.
- You may also experience shortness of breath. If so slow down a bit. Try pursed lip breathing. Breathing in through your nose and out through your mouth. Try slowing your breathing down, for example: Inward breath for 3 seconds and outward breath for 6 seconds.
If you have any questions at anytime, I will be available to answer them. Either text or email me.
Good luck and way to bring in the roaring 20s!
Best health always!