You are what you eat-literally

by David on June 24, 2015

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Must see video for your heart’s sake

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Healthy Heart Numbers Exercise

by David on September 1, 2014

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Choosing the Best Exercise for Your Heart

David walking on a track on cruise ship

David walking on a track on cruise ship

One of the very best things I have done to have a healthy heart is to start a regular exercise program.  I walk in the mornings as well as do a ten minute Pilates or even a simple stretching routine to have a stronger core.

After having suffered a heart attack and having heart attack symptoms, I have found those exercises work great for me and there is no discomfort.

So what is the best heart healthy exercise?

It is the exercise you do…Yes, you actually have to get moving.

For years, people have focused on aerobic activity to improve heart health.  And while it’s true that this type of exercise specifically targets the heart, it’s also true that the heart can be affected by the total health of your entire body.  That means that you need to target all areas of fitness in order to keep your heart running at its optimum.

There are three major types of exercise you need to incorporate into your fitness routine in order to get total body health.  Let’s start with the most obvious – cardiovascular exercise.

Cardiovascular exercise includes aerobic activity that keeps the heart rate up for at least ten minutes at a time.  This builds endurance. Activities such as jogging, walking, bicycling, and swimming fall into this category.

All of these exercises help you by increasing your heart rate and strengthening the heart muscles and blood vessels.  They also help your lungs to work more efficiently.  It’s recommended that people participate in at least 30 minutes of cardiovascular activity every day.

In my particular case, I have a walking route that takes me just about 30 minutes and is about 1.4 miles in length.

photo-4-e1405871338680-300x225Part of my walk is uphill and part is downhill.  I have found I look forward to my walk through the neighborhood every day.  Some folks will go to the local school track to walk and some communities have walking trails.   However, I’ve seen plenty of folks running or just walking down city streets to get their exercise.

As is the case with many other folks, getting started was the hard part.  I have probably gone several months now without missing a day.

Resistance training, which builds strength, is next.  These are exercises that focus on strengthening your muscles.  When your muscles are strong, you have fewer problems with pain and injury.  You also have more muscle tissue, which burns at a higher metabolic rate and helps to keep you lean.

Exercises like sit ups, push-ups and weight training are strength building.  It’s recommended that you participate in this type of activity two to three times a week. This type of exercise can be stressful for the heart if you overexert yourself.

The final type of exercise is simple stretching.  I stretch my arms and legs plenty and it helps to improve your flexibility.  This helps you to prevent injury, but it also helps you to reduce your physical stress levels.

These simple stretching exercises really help to improve your heart health as well.  You can do this by stretching or participating in yoga.  You should participate in some type of flexibility exercises at least two to three times a week, and daily is even better.

Keeping your total body healthy will help to keep your heart healthy.  While some exercises specifically target the heart, other exercises support the heart by taking care of the health of your whole body.

Again, before you start any exercise program, you need to make sure that you’re healthy enough to participate in it.  Make sure to check with your doctor.

User's guide front pageAnd of course, use the Healthy Heart Numbers app (iPhone, Google Play) to track your vital numbers.

Remember:  A journey of a thousand miles began with a single step

Lao-tzu (c 604-c 531 bc), founder of Taoism.



Walking for a healthy heart

January 23, 2014

Walking is aerobic exercise There are so many benefits to walking it is hard to list them all.  And if you are a heart attack survivor or if you have related cardio issues, walking is an exercise you can do.  Here are 7 good points about walking. Walking is very good for healthy heart numbers. […]

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