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.
Wear RED is Sunday, February 3rd – GO RED FOR WOMEN DAY!
AHNew Year – AHNew YOU! February is heart month and your heart is a muscle so let’s get moving!
WEAR RED is Sunday, February 3rd – it’s “Go Red For Women” Day!
Movement is golden for many reasons… Movement keeps our hearts healthy! Movement allows us to have energy to do the activities that we enjoy doing…such as walking, hiking, biking, dancing, golfing, and playing with our loved ones.
Below are some healthy heart tips for starting and sticking with a physical activity program:
1) Find an activity you enjoy! Do you prefer walking or running? Being indoors or outdoors?
2) Ask a friend or family member to join you. Another person or a group keeps you accountable!
3) Identify the best time of day to work out. Are you a morning or afternoon or evening person? When is your energy the best?
4) Start easy and gradually increase your intensity and duration. How much activity is good for you? You should be able to talk and perform your activity with moderate effort.
5) Warm up and cool down to prepare your muscles for activity – don’t stretch “cold” muscles – five to 10 minutes is about right. You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.
6) Perform Strength training 2-3 times a week and Flexibility and Balance training most days of the week.
7) Last but not least Aerobics is essential for Heart Health – meaning every step counts. Cumulative activity throughout the day is acceptable! Walking, cycling, swimming, dancing. It’s heart month so pay attention to your heart muscle – do something for your heart health daily! You should be able to walk and talk ~ get your heart rate up to about 50-90% of your maximum heart rate. Read on…
How do I calculate training heart rate? [Click here] Start easy, gradually increase your activities day by day and week by week.
A cumulative amount of moderate physical activity of 30 to 60 minutes throughout the day adds up fast. Moderate activity level where you can walk and talk while moving can keep you heart healthy.
Wishing you much happiness and heart health for “AH New You”!
If you or a loved one would like more information contact Dr. Ann H. Newstead, PT, DPT, PhD for a free 30-minute Discovery Consultation Visit at 210-833-8336.
Best heart health always, xo