MOVE!
There’s a reason the headline says MOVE-not BE BORED. We firmly believe that to get the daily movement your heart needs, you can’t be bored. Here you’ll find out exactly what we mean by MOVE and how to make it a joyful part of your life. Recess is served!
When you exercise regularly, you actually stretch your coronary arteries to allow greater blood flow. Over time, your arteries develop a memory of how they were when they were stretched with exercise, and spend more and more time that way.
Fit people also utilize more capillaries (the tiny blood vessels where oxygen and nutrient exchange occurs) in their muscles. The more capillaries you use, the more places your blood has to go. So less pressure is built up in your blood vessels. The less pressure, the less work for your heart, and the slower it can pump and do the same amount of work.
The more consistent the exercise, the more effectively it lowers blood pressure. The more muscles you use during exercise, the more capillaries open up for blood flow, and the lower your pressure.
The heart is a muscle that, like any other muscle in your body, can improve and get stronger with exercise. Specifically, the heart gets stronger with aerobic type exercise, which progressively increases the body’s demand for oxygen.
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What Exactly is Aerobic Exercise?
An exercise is considered aerobic if it:
- Lasts at least twelve continuous minutes
- Makes you breathe deeply, but does not make you out of breath.
- Uses the large muscle groups of the body.
If an exercise does not meet these criteria for “aerobic” then it will not have a direct beneficial impact on your cardiovascular system.
The most important factor for exercise success is to do something you enjoy doing. If an activity isn’t fun, you just won’t do it. You need to make physical activity an indispensable part of your life. Regular exercise will eliminate one of your most serious risk factors for heart disease: a sedentary lifestyle.
Some of the best aerobic activities are brisk walking, jogging, biking, rowing, swimming, cross country skiing, and skating.
What’s not aerobic? Golf, baseball or bowling, because you don’t move continually.
No More Excuses!
Neither rain, nor snow, nor sleet nor boredom should keep you from exercising. Here are a few solutions to your “I-don’t-want-to-exercise” problems:
- It’s raining/snowing/hot/cold. Go to the mall! It’s warm/cool/dry there, there’s lots to look at and you can do a 30-40 minute walk at a brisk pace if you go during slow times, like early morning or dinner time.
- I really don’t want to today. Find a friend who wants to exercise regularly and make regular appointments to meet. You’re less likely to blow them off.
- I’m tired of walking. Change your venue. If you always walk around your neighborhood, drive to someone else’s neighborhood, a local park, or even a business district.
- I’m still bored! If a change of venue doesn’t help, add a toy: a new pedometer or heart rate monitor. Or set a goal for yourself – sign up for a charity walk and consider your daily walks “training” for the big day. You’ll feel so good about what you’re doing you won’t quit.
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