Every April, the American Heart Association (AHA) encourages us to lace up our shoes and get moving with National Move More Month. This initiative is meant to highlight the critical role physical activity plays in maintaining a healthy heart. Here at LifeTime Vitamins, we’re passionate about supporting healthy lifestyles, and National Move More Month perfectly aligns with our mission to empower individuals to take charge of their well-being.
A History of Getting Active
National Move More Month has its roots in National Walking Day, established in the 1960s. Over time, the initiative has evolved to encompass a broader focus on overall physical activity, recognizing the diverse ways we can move our bodies. The AHA’s goal is to motivate people of all ages and abilities to incorporate movement into their daily lives, ultimately promoting better heart health for everyone.
Why Simple Movement Matters for Your Heart
Regular physical activity strengthens your heart, just like any other muscle in your body. This strengthening allows your heart to pump blood more efficiently, delivering vital oxygen and nutrients to all other parts of your body. Exercise also helps lower blood pressure, a significant risk factor for heart disease, and supports weight management by burning calories and building muscle mass, which further reduces strain on your heart.
According to the AHA, just 150 minutes of moderate-intensity exercise per week can significantly reduce your risk of heart disease. Even small changes can make a big difference.
Simple Ways to Move More Every Day
Incorporating more movement into your daily routine doesn’t require drastic changes. Here are a few simple ways to get started:
- Take the stairs: Ditch the elevator whenever possible. Climbing stairs is a fantastic way to elevate your heart rate and strengthen your leg muscles.
- Park farther away: When running errands or going to work, park farther away from your destination and walk the extra distance. It’s a convenient way to add steps to your day.
- Move and meet: Schedule walking meetings or walk during phone calls. Stepping away from your desk and getting some fresh air can boost your productivity and your heart health.
- Do desk exercises: Combat long periods of sitting with short bursts of movement. Try simple desk stretches, squats, or mini-workouts throughout the workday.
- Break it up: Sitting for extended periods is detrimental to your health. Take a short walk or do some simple stretches every 30 minutes to break up your sitting time.
Every bit of movement counts! These small changes can significantly contribute to your overall heart health.
Taking It Up a Notch: Exercises for Heart Health
While incorporating simple movement throughout your day is crucial, aiming for moderate-intensity exercise most days of the week (around 30 minutes a day) is how you build a strong, resilient heart. Brisk walking, biking, and swimming are excellent options for getting your heart rate up and improving cardiovascular health.
Nowhere to run? Try a gym membership! Gym memberships typically cost between $40 and $70 per month, but rates can vary depending on location, membership type, and other factors.
Don’t like working out alone? We suggest linking up with a gym buddy—someone you have standing gym meetups with. According to Harvard researcher Daniel Lieberman, working out with someone not only keeps you accountable, but it makes it more fun too!
Remember, it’s not all about walk-jogging on the treadmill. Strength training also plays a vital role. Building muscle mass improves your metabolism and reduces your risk of chronic diseases, including heart disease. But consult your doctor before starting a new exercise program, especially if you have any underlying health conditions.
LifeTime Vitamins—Your Partner in Heart Health
LifeTime Vitamins offers a range of supplements that can support your heart health when used alongside a healthy lifestyle and exercise routine. You can try our Garlic with Parsley Heart Health Support, which features odorless garlic oil concentrate, a natural ingredient with a long history of use in supporting heart health.
National Move More Month serves as a valuable reminder that even small changes in our daily routines (including taking supplements!) can significantly impact our heart health. By incorporating simple movements throughout your day and aiming for moderate-intensity exercise most weeks, you can make a big difference. Take charge of your heart health today!