Cardio Challenge: Get Moving!

In December, the employees at Hilton Head Health embarked on their own mission to living a healthier lifestyle.  Through our own wellness program, we are able to participate in monthly challenges to take the steps to improve our overall health, fitness and nutrition habits. 

 

This month’s challenge: CARDIO.  Are you ready to do it with us?  Read below on ways to incorporate cardio activity in your daily routine and why you should get your heart pumping!

 

To get you off on the right foot this New Year, you will be challenged to complete at least 30 minutes of cardiovascular exercise five days per week. 

 

This recommendation comes from the American College of Sports Medicine, which defines the goal as:

                Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. *It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

                The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 

 

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

 

Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.

 

Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.

 

Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

 

The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.

 

Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

 

Now – time to get started!  Different forms of cardiovascular exercise include:  walking, jogging, biking, dancing, aerobics, swimming, elliptical, stair climbing, spinning, kickboxing and more!