Love Your Heart – Take a Walk Today!
Heart disease in women is more prevalent today than ever. A recent study at Massachusetts General Hospital found that exercising briskly for just 10 minutes (including walking at a pace that elevates your heart rate but allows you to carry on a conversation) delivers immediate benefits in burning calories and fat and maintaining healthy glucose levels.
The American Heart Association recommends you take that 10-minute walk three times daily and get 30 minutes of exercise at least 5 days per week
Here are three different 10-minute walks that can help reduce the heart disease in women risks:
Morning Moves – Your morning workout has four easy-to-learn steps; start out doing each one for about 30 seconds:
- Walk in place at a moderate pace, letting your legs warm-up a bit.
- Step to the side – left foot to the left, than bring your right foot to meet it, than back to your start position. After 10 side-steps, switch sides.
- Kick gently forward, alternating legs.
- Raise your knees, bringing alternating knees up to about your waist, keeping back straight and tummy in.
Alternate these moves for about five minutes, then pick up the pace with a slightly faster walk, elbows pumping to elevate your heart rate.
Lunchtime Laps – Use your lunchtime as an opportunity to get yourself moving. You can repeat the morning routine or invite a friend or co-worker to go outside for a walk, making sure you follow a brisk pace.
Afternoon Aerobics – Before you settle in for a relaxing evening, repeat your four basic walking moves, but with more arm movement to get your heart pumping faster. After a few minutes of warm-up, add a forward arms scissor motion to your side-step. During your kicks, reach your hand down toward the opposite leg. During your knee raises, touch both hands to your knees. Return to walking in place to cool down.
Every ½ hour workout will burn 150 calories.
Congratulations, you’ve just reduced the risk of heart disease in women.