Lady running

Move for your heart! Simple exercises for increasing physical activity.

Our bodies are an amazing creation.

We not only have a brain that allows us to think, reason, and problem solve (and many other functions); we have a body that is designed to MOVE! Bones and muscles are put together in a unique manner that allows us to perform a multitude of movements.

Our heart, that powerful and awesome pump, strategically placed in our chest, depends on us to MOVE, to be physically active to keep our heart healthy. Our heart is a muscle and becomes stronger (or maintains current strength) when we are active. Since a healthy heart is vital to a long and healthy life, many of my previous posts focus on heart health. This information can be easily retrieved on the Search By Topic tabs on the right side of this page.

I’m not repeating that information in this post, but focusing on ways we can move more in our daily lives, even when we don’t believe we have time to exercise.

Running is not the only activity that is good for our hearts (and the rest of us), so I hope that pretty sunset and runner in the picture above doesn’t discourage you.

Our sedentary lifestyles have weakened our bodies and our hearts. Many occupations are less physically active than in the past. Technology, while improving our lives in many ways, contributes to a less active lifestyle. Often our leisure pursuits do not provide physical activity. Thus, our bodies are not receiving the physical exercise we need to be at our optimum health.

 

 

An inactive lifestyle can be a factor in the development of obesity, diabetes, and heart disease.

But, we don’t have to accept a sedentary lifestyle! To offset inactivity, we can choose to move more.

Some activity suggestions for work and home:

If you have a sedentary job in the workplace or at home (a lot of sit down work), you can make a conscious effort to move more.

  • Set a timer or watch the clock and take a short activity break every 15 or 30 minutes.
  • Walk in the office or hallway for a minute or so (this helps your brain function better, too!)
  • If you’re alone or not embarrassed to move in front of coworkers, perform some arm raises and knee-lifts.
  • Find a coworker or friend to walk or exercise with. We all need support and encouragement!

You can make some tasks more active. This sounds ridiculous when we’ve been taught to be more efficient in work and in movement, but please read on.

  • Since our goal is to be more active–to move more–add on movement or time to routine tasks (i.e. when carrying items from one part of the house to another, make more trips).
  • Take the longer walk when possible.
  • Use stairs instead of elevators or escalators.
  • When shopping, park further away from the store (while still being safe). If at the mall, park on the opposite end so you walk through the mall to your destination. In a large store, walk around the inside perimeter before doing your shopping.

During TV time or desk work, move during commercials or take an activity break while still seated.

  • March in place with your feet (you could start with 30 seconds and gradually increase each week).
  • Lift knees, alternately (suggest starting with 20 and gradually increase each week).
  • Single leg lifts (leg extended in front) (suggest beginning with 10 on one side, 10 on the other, gradually increase weekly).
  • Adding arm raises above the head or arm extensions forward or to the side, with or without the leg movement, will add more activity time.

Please use the contact tab if you wish more activity suggestions. We’re all unique and at different stages of abilities in regard to physical activity. Remember to consult with your health care provider if you currently have a chronic disease or other health risk factors that may limit your ability to exercise.

I’m praying for you, my friend.