At Physio Connex, located in North Wyong on the Central Coast, we’re passionate about helping our community live healthier, more active lives. February is REDFEB, a month dedicated to raising awareness for heart health — a perfect time to refocus on how we can support our hearts through regular exercise. Your heart health plays a crucial role in your overall wellbeing, and incorporating regular physical activity into your routine is one of the best ways to support it. To get you started, here are four simple tips to keep your heart healthy:
1. Aim for the national exercise and physical activity guidelines
Adults should be active most days, if possible, every day. Each week, adults should do either:
- 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming OR 1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, or soccer. (Using a smart watch and/or app helps keep track – see resources for one backed by science)
- an equivalent combination of moderate and vigorous activities.
- muscle-strengthening activities as part of your daily physical activity on at least 2 days/week.
2. Exercise Intensity Guidelines
Three simple methods for measuring aerobic exercise intensity include:
- Target heart rate – For moderate-intensity physical activity, a person’s THR should be 50 to 70% of their maximum heart rate.
- Talk test – If you can talk and sing without puffing at all, you’re exercising at a low level. If you can comfortably talk, but not sing, you’re doing moderate intensity activity. If you can’t say more than a few words without gasping for breath, you’re exercising at a vigorous intensity.
- Exertion rating scale – This method is based on observing your body’s physical signs during exercise/physical activity, including increased heart rate, increased breathing rate and muscle fatigue. To keep within a moderate intensity, aim to experience the exercise signs at 3–7 out of 10.
3. Something is Better than Nothing
Doing any physical activity is better than doing none. If you do no physical activity right now, start by doing some, then slowly build up to the physical activity guidelines. Some small changes to your daily routine can make a significant difference. For example, you could:
- walk or ride your bike for short trips instead of driving
- use the stairs instead of the lift or escalator
- get off the bus one stop earlier and walk the rest of the way
- park further away from your destination and walk
- walk to the park to eat lunch
4. See an expert in exercise
Accredited Exercise Physiologists (AEPs) are university qualified professionals equipped with the advanced knowledge to design safe and effective exercise programs for people living with, or at risk of developing CVD and related chronic health conditions. If you want to exercise or know someone who does but aren’t sure how to get started, please book an appointment with one of our AEP’s today. They can help show you how to exercise at a safe and appropriate intensity to manage your CVD and start enjoying the physical, mental and emotional benefits.
Further reading/resources:
https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-intensity
Fitness Tracker app –https://miahealth.no/en/#:~:text=Mia%20will%20tell%20you%20if,above%20100%20AQ%20over%20time
