February is tradionally 'heart month'.
What does that mean to you? What did you do for your heart this month? As you review the month, was your answer, "Well nothing really. But I did buy a box of chocolates!"
Your heart is the most important muscle in your body. Without it , none of the other body systems can function. The heart works daily to pump oxygen via the lungs and the circulatory system to all the other tissues, organs and organ systems.
The heart ages in different ways depending on heredity, environmental factors, diseases and your personal lifestyle habits such as diet, exercise and tobacco use. Some common changes as you age are that the heart becomes smaller and there is a decrease in the strength of the heart muscle contraction. Heart valves may become less flexible and may not close properly. Did you know that by age 70, your cardiac output may be diminished by as much as 30%? This means that you will be less able to respond effeciently to physical and/or emotional stress. Are you already huffing and puffing as you go up a flight of stairs?
Just as you would exercise to tone your bicep muscle for instance you need to exercise your heart to improve and maintain your cardiovascular functioning. Include an active lifestyle such as walking, taking the stairs, biking to the store or even to work etc into your daily activities. Secondly incorporate cardiovascular exercise 5-7 times a week into your routines. Take a class, bike, hike, swim, jog, run, skate etc Remember that whatever you chose to do should elevate your heart rate at your appropriate level of fitness (beginner, intermediate, advanced) and your age. For example, a walk that is a stroll is active living. A walk that is brisk or incorporates hills that gets you working is exercise. Select something you love to do, try something new for more challenge and add variety to your choices of cardio exercise to avoid plateauing.
Make your lifestyle changes gradually if you are new to exercising. Nix the box of chocolates, get off the couch when your a watching your favourite television show, and on the next commercial break....... walk on the spot. Second commercial break, knee lifts and on the third try a light jog on the spot. Use your imagination! There's always time to be active!
Whatever you do, respect your health and recognize your own body issues in order to exercise appropriately and avoid injury. Check with your doctor before beginning an exercise program if you have any known conditions.
Get heart healthy! Feel energetic, relaxed and happy as you tone up your heart muscle today.
