Last week we learned a few different ways to fight heart disease. This week, I want to let you in on some very specific ways you can physically reduce your risk of heart disease. The wonderful and frustrating thing about our health and fitness is that it’s completely in our control. No one can get fit for you, but no one is stopping you from living a healthier life!
We were Born to Move!
An important factor in the fight is our personal activity and fitness routines. Even just 30 minutes of movement each day can help reduce your risk of heart disease by 30-40% and your stroke risk by 25%. We literally risk our lives by not taking the time to stay healthy and active! Even if you think there isn’t an extra 30 minutes in the day, I want to help you find that time, just by re-structuring your routine and re-prioritizing your responsibilities.
What’s a Bad Day?
To start, let’s examine what could be described as the least active day a person could have.
-
Wake up and drive to work.
-
Park as close as possible.
-
Sit at a desk all day.
-
Drink lots of soda.
-
Eat lots of processed food (preferably fried).
-
Drive home.
-
Eat lots of processed food (preferably fried).
-
Sit and watch TV.
-
Go to bed.
-
Repeat 🙁
Re-structured Good Day
Now, let’s tweak the routine a little, and see the difference.
-
Wake up.
-
Take a 15 minute walk.
-
Drive to work.
-
Park as far as is reasonable.
-
Take the stairs.
-
Drink lots of water.
-
Walk to your car and back.
-
Use the excuse “I left something in my car” if needed.
-
-
Eat some fresh vegetables.
-
Drive home.
-
Go for a walk after dinner, and bring the kids.
-
Stretch and watch TV.
-
Go to bed a little earlier.
-
Repeat 🙂
You probably noticed the day doesn’t include a 30 minute workout block. That’s ok! In fact, research showed that breaking up your exercise into three 10 minute blocks was just as effective as one continuous workout. Your body is adaptable enough to take advantage of whatever activity you feed it, just give the body something to work with!
Use “Everyday Equipment”
Ok, maybe you’re unable to walk for 30 minutes, or simply don’t want to. One other suggestion is to use everyday household items as strength equipment. You can do bicep curls with a can of beans, shoulder presses with a gallon of water, or upright rows with a tote bag full of toys. Get creative! You can break up your strength workouts the same as a walk or run, with 10 minute bursts throughout the day. There’s even a way you can workout all day, and not even break a sweat…
None of these suggestions are revolutionary, or require any equipment. Just making a few tweaks to your diet and routines can make a significant long-term impact on your health. As we learned about the power of the cue-routine-reward system, perhaps the evening walk routine is rewarded with some chocolate for dessert! We have a responsibility to ourselves and our loved ones to take care of our bodies, so we can in turn properly care for others. It just takes a little intention, and a lot of consistency. So let’s get started together.
