Fitness and Nutrition

The recommendation for heart disease prevention, and maintaining optimal health is 150-200 minutes a week of moderate to vigorous exercise.

What does this mean?

It means that your movement will require you to raise your heart rate to certain intensities for 30-45 minutes most, or all days of the week.

Use this calculation to figure out your safest heart rate when exercising.

220 - your age x 0.50 = moderate HR

220 - your age x 0.70 = vigorous HR

Example for a 46 year old:

220-46=174 x 0.50 = 87

220-46=174 x 0.70 = 121.8

These calculations are safe for most, but always check with your Health Care Provider. Especially if you have a heart condition.

Let’s get moving!

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Get moving. Walking may be one of the easiest forms of movement we can do. 30-60 minutes a day will change your health in more than one way. Walking is low-impact so it is easy on your joints, and your gait can improve over time.

Benefits of walking:

• Maintain a healthy weight and lose body fat

• Prevent or manage various conditions, such as, heart disease, stroke, high blood pressure, cancer and diabetes

• Improve cardiovascular fitness

• Strengthen your bones and muscles

• Improve muscle endurance

• Increase energy levels

• Improve your mood cognition, memory and sleep

• Improve your balance and coordination

• Strengthen your immune system

• Reduce stress and tension

  
  

  Also, did you know that you can add a 10 minute walk within an hour after meals to aid in digestion, and maintaining a healthy blood sugar and blood pressure level. It can also reduce heart disease risk and maintain a healthy weight.

  Set up your walking goal today.

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