How to Get More Movement In Your Day for Better Heart Health
Tips to Incorporate Exercise Into Your Busy Daily Routine
Heart disease is a major health concern for many people and the biggest killer in the United States.
Of the seven common risk factors for cardiovascular disease, the one that we focus on most is physical activity. Incorporating exercise into your daily routine has a positive effect on all the other risk factors, helping to reduce the risk of heart disease and improve your overall heart health.
Unfortunately, most people today have sedentary lifestyles and do not meet the World Health Organization’s physical activity guidelines.
In this post, we will explore ways to get more movement in your day and how to fit exercise into your busy schedule.
How much exercise should you get for a healthier heart?
The World Health Organization recently revised its physical activity guidelines.
For some, hearing the recommendation of a minimum of 150 minutes per week of physical activity can be overwhelming, especially if they are not currently active.
However, the important thing is to make a conscious effort to move more and incorporate physical activity into your daily routine, no matter how small the steps may be. Every movement counts towards a healthier heart.
How to incorporate exercise into your day: the role that Reload plays
There are many reasons (or excuses) that people use as obstacles to incorporating physical activity into their daily routines. For example, there may be a lack of safe spaces to exercise (especially in inner cities). Another common obstacle is a lack of time – perhaps because of work or the role of a parent or carer.
However, other reasons that we commonly encounter from our clients, as Dr. Adrienne Lufkin, Physical Therapist at Reload, explains:
“Often, this is because of an experience with a healthcare practitioner – maybe a doctor or previous physical therapist has said something along the lines of, ‘You have wear and tear,’ or ‘You shouldn’t squat,’ or ‘You shouldn’t do any lunges,’ or ‘You should rest’. In fact, this is not what the evidence supports. We know that rest equals rest. And we know that physical activity is not dangerous for almost everyone who walks through our door.”
This fear of exercise might also be embedded from an early age. Our beliefs are shaped by the beliefs of our parents, and if our parents didn’t believe in the power of exercise, then it is less likely that we will.
A large part of the role of our PTs is to reassure people that not every hurt equals harm. By showing that exercise is not dangerous, we provide hope and confidence in physical activity. We can then determine a safe starting point to help someone get back to a more active daily life.
From here, we can help our clients to build up slowly and get them to a state of physical (and mental) health that allows them to participate in the activities that they really care about. Picking up grandchildren. Playing a game of basketball. These are the driving factors that motivate people – and this is where the plan should lead to.
“Of course, we also screen for red flags,” says Adrienne, “and in the rare circumstance, we might recommend they should consult with an alternative health practitioner.”
9 Tips for how to incorporate exercise into your daily routine
When it comes to physical activity and exercise, there are many ways that you can get into good daily habits. Every step or stretch counts on your personal journey toward a healthier heart.
Are you unsure how to fit exercise into your day?
Sometimes all it takes is a little ‘out-the-box’ thinking. Time and place don’t have to be barriers. Here are nine ways to get more exercise daily:
Stretching in the morning is a fantastic way to start your day with movement and improve your cardiovascular health.
Walking your dog is not only beneficial for your furry friend but also provides a chance for you to incorporate physical activity into your daily routine.
Biking to work instead of taking public transportation is a great option if feasible. You could save time. You’ll certainly save money. And you’ll improve your heart health.
Exercising while watching TV is a creative way to make the most of your downtime and increase your physical activity levels.
Dancing to your favorite songs is a fun way to get moving and enjoy your favorite tunes at the same time.
Taking a walk while listening to music is a terrific way to enjoy the outdoors and get some exercise.
Getting off public transportation one stop early is a simple way to increase the number of steps you take each day.
Parking at the back of the parking lot gives you an opportunity to walk more.
Taking the stairs when feasible is a simple way to get in some extra exercise.
Get some movement snacks during your day
“I have many clients who have pain related to being at a desk for many hours of the day,” says Adrienne. “So I recommend what we call ‘movement snacks’. Either on a timer – like every four hours – or associated with their meals, when they go to the bathroom, or whatever, there is a certain set of movement snack exercises that take around five minutes and give a little bit of activity. These are often related to key areas that we want to build up to work toward their personal goals.”
How creative can you be with your daily routine?
What movement snacks would be best for you?
When considering how to incorporate exercise into your daily routine, there is no one-size-fits-all. Situation, circumstance, and fitness goals are unique to you. Part of our methodology is to understand you. Only by building a 360-degree picture of you can we develop an exercise plan designed for you. It all starts with our physical Therapy Evaluation – and that starts with an initial meeting with a physical therapist.
Book your appointment today, and start your journey to a healthier heart and longer and more fulfilled life.
