While that may seem like it is obvious, more and more people fail to live a healthy lifestyle, and many folks aren’t exactly sure what it means to live a healthy lifestyle. In essence, living a healthy lifestyle means doing things each day that contribute to a healthy lifestyle.
The American Heart Association (AHA) recommends 150 minutes of cardio exercise per week (30 minutes x 5 days). Great options are brisk walking, cycling and swimming. Avoid long periods of sitting. If you have a desk job, schedule short walking breaks throughout the day. Consider getting a standing desk. Take the stairs sometimes.
If you are overweight, see number 1 and 2 above to work toward a healthier weight for your heart.
If you don’t know your cholesterol and glucose numbers get them checked. Some people have diabetes and aren’t aware of it. If you do have diabetes, everything on this list will be beneficial.
If you have high blood pressure, talk with your doctor about what lifestyle changes (diet, exercise, weight management etc.) you need to make and if you need medication.
Make sure that you are getting an annual checkup to check your blood pressure, cholesterol and glucose levels and talking about any health concerns. Your doctor may refer you to a cardiologist if you have heart issues. You may need to visit the doctor/cardiologist more often than once per year.
To the best of your ability, try to control the stress in your life. If you are having mental and emotional stress, consult with a mental health professional for coping mechanisms to lower your stress. Yoga, regular exercise and meditation can help to lower stress.
Try to get at least 7 hours of sleep per night. Both quantity and quality sleep matter. If you are having regular interrupted sleep, you may have sleep apnea which can affect your heart. If you do have sleep apnea there is a device that you can wear while sleeping for better quality rest.
If you smoke, you are probably aware that you should quit for a healthier heart. Both regular cigarettes and elctronic cigarettes are bad for your heart. Also, everyone should avoid being around second-hand smoke.
Most people will have at least one thing on this list that they can work on. Set some personal goals for yourself and when you accomplish them be sure to celebrate!
]]>This study had a group of sedentary young adults vigorously climb a three-flight stairwell three times per day. They repeated this three times per week over the course of six weeks. Then the researchers compared their fitness levels to the control group who stayed sedentary and didn’t exercise. Their findings were published in the journal Applied Physiology, Nutrition and Metabolism.
“Vigorously climbing a few flights of stairs on your coffee or bathroom break during the day seems to be enough to boost fitness in people who are otherwise sedentary,” said Jonathan Little, assistant professor at University of British Columbia.
Climbing stairs actually helps you burn more calories every minute as compared to jogging and is a great form of cardio exercise. While climbing stairs, you work against gravity because you are lifting your entire body weight. In addition to cardio exercise, your leg muscles get a workout as well. One reason that climbing stairs can be technically challenging and considered a vigorous exercise is because oftentimes you are going from a state of rest to a state of elevated heart rate quickly. (Vigorous exercise means that your heart rate will be between 70-85% of your maximum heart rate.)
“The findings make it even easier for people to incorporate ‘exercise snacks’ into their day,” says Martin Gibala, professor at McMaster University in Canada. “Those who work in office towers or live in apartment buildings can vigorously climb a few flights of stairs in the morning, at lunch, and in the evening and know they are getting an effective workout.”
So if you work in a building or live in a multi-level home or apartment with stairs, be sure to add some extra stair climbing at least 3 days per week as a heart-healthy exercise. If not, many gyms offer stationary stair climber machines or look for a park or accessible field with stairs and/or bleachers
This study had a group of sedentary young adults vigorously climb a three-flight stairwell three times per day. They repeated this three times per week over the course of six weeks. Then the researchers compared their fitness levels to the control group who stayed sedentary and didn’t exercise. Their findings were published in the journal Applied Physiology, Nutrition and Metabolism.
“Vigorously climbing a few flights of stairs on your coffee or bathroom break during the day seems to be enough to boost fitness in people who are otherwise sedentary,” said Jonathan Little, assistant professor at University of British Columbia.
Climbing stairs actually helps you burn more calories every minute as compared to jogging and is a great form of cardio exercise. While climbing stairs, you work against gravity because you are lifting your entire body weight. In addition to cardio exercise, your leg muscles get a workout as well. One reason that climbing stairs can be technically challenging and considered a vigorous exercise is because oftentimes you are going from a state of rest to a state of elevated heart rate quickly. (Vigorous exercise means that your heart rate will be between 70-85% of your maximum heart rate.)
“The findings make it even easier for people to incorporate ‘exercise snacks’ into their day,” says Martin Gibala, professor at McMaster University in Canada. “Those who work in office towers or live in apartment buildings can vigorously climb a few flights of stairs in the morning, at lunch, and in the evening and know they are getting an effective workout.”
So if you work in a building or live in a multi-level home or apartment with stairs, be sure to add some extra stair climbing at least 3 days per week as a heart-healthy exercise. If not, many gyms offer stationary stair climber machines or look for a park or accessible field with stairs and/or bleachers.