My Health Coach: Walk, Dance, or Ski Your Way to Heart Health

Habits that fortify our hearts are important during heart month and all year long. Do you find it challenging to keep up with the exercise portion of heart healthy living during the winter months? You’re in the right place! In this article we will cover the 3 main types of exercise, the recommended guidelines for a healthy heart and body, and tips to get you moving through the winter months.

What is Exercise and Why is it Important?

Exercise is a form of physical activity. Exercise is planned, structured, repetitive and done with the goal ofimproving or maintaining physical fitness. Physical activity is any movement that uses muscles and energy beyond what is used at rest.

Benefits of Exercise:

• Increases longevity
• Decreases risk of heart disease, heart attack and stroke
• Lowers the risk for Type 2 diabetes, supports healthy blood sugar and insulin levels, and helps treat Type 2 Diabetes and prediabetes
• Reduces blood pressure
• Increases HDL cholesterol
• Prevents muscle loss and increases bone density
• Prevents injury
• Reduces arthritis painDecreases symptoms of clinical anxiety and depression

Types of Exercise

Cardiovascular exercise, also known as aerobic exercise, is any exercise that increases your heart rate and respiration while using large muscle groups repetitively and rhythmically. Spread out your cardiovascularexercise throughout the week. For example, 30 minutes of floor hockey twice a week, a 15-minute walk 3times per week, and 45 minutes of ice skating once a week.

Strength training exercise is any activity that causes the body’s muscles to work or hold against an applied force or weight. This can be accomplished using one’s own body weight, resistance bands, or heavy objectssuch as free weights. Perform each exercise until it is hard to do another repetition. Increasing the amount of weight, sets, or days of the week will result in stronger muscles.

Stretching and mobility exercises improve muscle flexibility and range of motion in muscles and joints.These exercises improve function and reduce injury.

Exercise Guidelines

Cardiovascular

Two and a half hours per week of moderate intensity activity: Walking at 2.5mph, active forms of yoga like Vinyasa, dancing, yard work or home repair work.

OR 75 minutes of vigorous intensity activity: jogging or running 5 mph, swimming laps, jumping rope, step aerobics, kick boxing, HIIT (high intensity interval training), shoveling heavy snow

Strength

Work all major muscle groups: legs, chest, hips, back, abdomen, chest, shoulders and arms.

Complete at least 1 set of 8-12 repetitions twice a week

This can be accomplished using one’s own body weight, resistance bands, or heavy objects such as free weight.

Stretching and Mobility

Perform exercises 2-3 days per week, using all major muscle groups. 

Examples: Static and dynamic stretches, Pilates, yoga, and some strengthening exercises

Enjoy exercise during the winter, whether indoors or out.

Outdoor Exercise Tips:

• Wear multiple layers
• Choose loose fitting, breathable, moisture-wicking fabrics like wool, nylon and polyester Wear a waterproof outer layer
• Remember your hat, scarf and gloves
• Choose the right footwear, suitable for the weather conditions
• Choose bright clothing and/or wear a safety vest to make sure you are easily seen

Indoor Exercise Options:

• Climb the stairs in your home or office building, walk laps in the mall or a large store
• Try TrestleTree’s Simple Yoga Sequence (click title to access video)
• Use an exercise app like FitOn that has many options for cardiovascular, strengthening, flexibility and mobility exercises for all fitness levels. Available on Android and iPhone.
• Plan exercise snacks during the day. Set your alarm on the hour to march in place, dance, do jumping jacks, chair or air squats, wall/desk pushups, arm circles, calf raises, alternate balancing on one foot or stretch for 1-2 minutes
• Play with your inner child – skip, dance, hula hoop, jump rope, or play active games with others in your household.

Be SMART about your exercise. Set a goal that is Specific, Measurable, Achievable, Relevant, and Time bound. Any amount of movement makes a positive difference in your health!

Princeton University provides FREE Health Coaching to benefits-eligible employees and dependents. Call 866-237-0973 to schedule a free, confidential appointment to help you reach your heart health goals