Every minute of every day. Year after year. Decade after decade. Your heart is always working for you—but are you working for your heart?
You see, if you’re not exercising your heart, you’re putting your health and wellbeing at risk.
Whatever your age or fitness level, giving your heart a workout will do wonders for your health, including increased stamina, a lower risk for cancer, improved mood, and better sleep.
Simple tips for your daily CARDIO EXERCISE as easy as 1, 2, 3!
- Walk your way to cardiac fitness. Did you know that just 2.5 hours of walking each week can cut your risk of heart disease by 30%?
- Cardio Dance. Like to dance? If so, you’ll love the Cardio Dance Workout. Put on your favorite tunes and get ready to shake and shimmy
- Run: If you’re a beginner, start with a walk/run program to condition your body.
- Cycling: Can provide an exhilarating feeling of speed and freedom and give you access to beautiful surroundings that will make your exercise time more enjoyable. It is also the preferred activity for those with bad knees. By strengthening knee muscles without traumatizing the joint, cycling leads to greater stability and a lesser chance of injury in the future.
- Skipping rope: You can swap one of the exercises with a 60-second burst of skipping.
- Rocket jumps: For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.
If you have pain while doing this simple routine, STOP and consult your physiotherapist to evaluate the pain. Remember pain is a symptom.
Here are some warm up exercise:
Warm up properly before exercising to prevent injury and make your workouts more effective. This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.
March on the spot: keep going for 3 minutes
Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.
Knee lifts: aim for 30 knee lifts in 30 seconds
To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.
Shoulder rolls: 2 sets of 10 repetitions
For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.
Knee bends: 10 repetitions
To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.
Achieving heart fitness is easier—and safer—than ever before!
Stay healthy and well folks!!
Your Health Coach,