By Dawn Kulesa, Cambria Community Healthcare District Director of Outreach, and Tim Nurge, CCHD Operations Manager

Movement is the key f o life! A study published in the Journal “Circulation” found that “Participants who performed two to four times above the recommended amount of moderate physical activity had a [substantially] lower all-cause mortality [as well as] cardiovascular disease mortality. On top of that, there was an observed 25% to 27% lower risk of non-cardiovascular disease mortality.” 

Taking charge of your fitness may be one of the best decisions you’ll ever make for your heart and body. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly. Such physical activity helps lower blood pressure, improve heart health, control weight, and reduce stress. However, sometimes, it’s not that simple. Motivation, time, and physical and medical limitations can get in the way. 

For overall health benefits to the heart, lungs, and circulation, get regular aerobic activity using the following guidelines:  Set goals for exercise; having a plan in place can help you hold yourself accountable. Find a partner: having a workout buddy is another way to keep each other on track. Sign up for classes: if you sign up for workout classes, you’re more likely to go to them.

Most healthy people get the equivalent of at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking. You can measure moderate level by the “talk test”: if you can easily hold a conversation while active, you should increase your pace so you are a bit more challenged talking while you are exercising. Break it up. Even 30 minutes a day, at least five days a week of physical activity is good for you. Shorter sessions count, too. If you suffer from chronic pain, pool aerobics or swimming are low impact activities to help get moving.

Physical activity should be spread throughout the week. Include flexibility/stretching exercises and muscle-strengthening activity at least two days a week. The National Institutes of Health reports that low relative skeletal muscle mass and its decline over time have been established as causative risk factors for metabolic syndrome and non-alcoholic fatty liver disease.

If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult with your doctor before you begin new physical activity to ensure the program is right for you, especially if you have cardiovascular disease or any other pre-existing medical condition.

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