Your Path to Wellness
By: Jody Jensen Huerta, III-A Health Coach

 

February is Healthy Heart Month, making it the perfect time to focus on how physical activity can improve your heart health. Regular exercise strengthens the heart muscle, improves circulation, and reduces your risk of cardiovascular diseases, such as Coronary Artery Disease, Hypertension (a leading risk factor for heart disease and stroke), Heart Failure, Stroke, Peripheral Artery Disease, Arrhythmias, Metabolic Syndrome, and Atherosclerosis. Good circulation is important for overall health because it ensures that oxygen, nutrients, and hormones are delivered efficiently to every part of the body while waste products are removed.

Incorporating movement into your routine doesn’t have to be complicated, it can be as simple as taking a brisk walk, dancing, going for a bike ride, swimming, or taking an exercise class with friends at the gym. Housework and yardwork count too, although maybe not as much fun. Finding something you enjoy is important because if you are having fun, you are more likely to stick with it.

Frequency Recommendations

The American Heart Association recommends:

• At least 150 minutes per week of moderate-intensity aerobic activity (exercise that gets your heart rate up), spread over multiple days OR
• 75 minutes per week of vigorous-intensity aerobic activity, spread over multiple days

In addition to aerobic activity, it is recommended to do strength training 2-3 times per week targeting all major muscle groups (legs, chest, back, shoulders, arms, core) and sprinkle in balance and flexibility exercises as well for optimal health and injury prevention.

Measuring Exertion Levels

Monitoring your exertion level during exercise ensures you work hard enough to benefit your heart without overexerting yourself. There are three ways to measure this:

1. The Talk Test: If you can talk but not sing during exercise, you’re likely in a moderate-intensity zone. If talking is too difficult, you’re in a vigorous zone.
2. Borg Rating of Perceived Exertion (RPE): This is a subjective scale ranging from 1 to 10. Moderate intensity is usually around 5-6, while vigorous feels more like 7-8.
3. Heart Rate Monitoring: Using a fitness tracker or manually checking your pulse can give you an accurate reading of your heart rate.

Heart Rate Zones

Understanding heart rate zones can help you increase your cardiovascular endurance and tailor your workouts for specific health goals. Start by calculating your maximum heart rate (MHR) by subtracting your age from 220, then multiply this number by the percentages below. Aim for these zones based on your fitness level and goals. Start slowly, listen to your body, and build on your success.

It is always best to consult with your health provider before starting any exercise program.

Zone 1: Very Light Activity (50-60% of MHR)

• Activities: walking at a leisurely pace, gentle yoga, stretching, light cleaning, sweeping, and casual gardening.
• Benefits: Improves basic circulation and recovery, suitable for beginners or active recovery days.

 

Zone 2: Light to Moderate Activity (60-70% of MHR)

• Activities: Brisk walking, light jogging, or cycling at a conversational pace, vacuuming, mopping, raking leaves, pulling weeds, mowing the lawn, shoveling light snow, carrying light loads such as laundry, and moving light furniture.
• Benefits: Enhances endurance, improves fat metabolism, and is excellent for long steady workouts.

 

Zone 3: Moderate to Vigorous Intensity (70-80% of MHR)

• Activities: Running, swimming, or cycling at a steady, challenging pace, power walking, hiking, Zumba dance classes, spin classes, circuit training, tennis, pickleball, recreational basketball or soccer, shoveling heavy snow, and heavy lifting.
• Benefits: Strengthens the heart, improves aerobic capacity, and burns more calories.

 

Zone 4: Vigorous to High Intensity (80-90% of MHR)

• Activities: HIIT, sprinting, rowing, climbing stairs, competitive sports, spin class, boot camp class, CrossFit WODs, or other strenuous activities.
• Benefits: Increases maximum performance and anaerobic capacity, improves speed and power, and strengthens the heart muscle.

 

Zone 5: Maximum Effort (90-100% of MHR)

• Activities: All-out sprints or very intense exercises such as burpees, kettlebell swings, battle ropes, and box jumps.
• Benefits: Builds speed and power bit is not sustainable for long durations. Best for advanced athletes and short bursts of effort.

 

Take a Holistic Approach to Heart Health

While physical activity plays a vital role in keeping your heart strong, other lifestyle factors are equally important:

• Avoid smoking.
• Maintain a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
• Maintain a healthy weight (BMI of 18.5-24.9).
• Manage stress.
• Get quality sleep.

 

Regularly monitor your health numbers including:

• Blood pressure (ideal is 120/80 mmHg or lower)
• LDL cholesterol (under 100 mg/dL)
• HDL cholesterol (50 mg/dL or higher for women, 40 mg/dL or higher for men).

Taking care of your heart is a lifelong journey and February is a great time to start or renew your commitment to your heart-healthy lifestyle. Stay active, eat well, and monitor your numbers to ensure your heart stays strong for years to come.  III-A Medical Members can schedule a 1-on-1 consultation for FREE with our Health Coach at [email protected].

 

 

Sources:

American Heart Association
Centers for Disease Control and Prevention
Mayo Clinic
National Institutes of Health
World Health Organization