Page 10 - Elevate Winter 2021

HEART HEALTH

HEARTWork Out Your
Committing to only 30 minutes a day of
exercise can get your heart in shape.

EXERCISE IS A great way to change the outside of your body, but Health Navicent Wellness Center provides tips to help beginners
the changes on the inside are what count. Being physically active stay motivated:
plays a role in preventing disease, especially heart disease, which » Do what you love. There isn’t one superior exercise for heart
according to the Centers for Disease Control and Prevention, leads
to about 659,000 American deaths each year. health. All types of aerobic activities are good for your heart. The
trick is choosing the one you are most likely to stick to.
“Your heart becomes stronger when you exercise it, just like » Schedule exercise time. Don’t simply fit exercise in when you
any other muscle,” says Kendall Swicegood, ACSM-CEP, CPT, have spare time. Instead, choose a specific time of each day to
exercise physiologist in cardiopulmonary rehabilitation at exercise and plan around it.
Atrium Health Navicent The Medical Center. “Cardio exercise » Set realistic goals. Unrealistic expectations set you up for
specifically combats several main risk factors for heart disease frustration and failure. Take your long-term goals and break
by decreasing blood pressure, blood cholesterol and overall them into attainable monthly targets.
body fat.” » Seek an expert. Consider working with a personal trainer (even
if only temporarily) to establish a good training program.
TIPS FOR EXERCISE NEWBIES “Movement is your first line of defense against heart disease,”
Lopez says. “Consistency is key—not perfection. Start small by
It’s never too late to make exercise a priority. It can be challenging, adding more movement in every day and building up to more
though, to switch from a sedentary to active lifestyle. Catalina exercise. A little goes a long way.”
Torres Lopez, MSH, CHC, lead exercise physiologist at Atrium

MAKE A HEART-HEALTHY EXERCISE PLAN

Do you have a favorite exercise in mind? Now it’s time to create a plan. Follow this general framework to build your own exercise routine:

» 5–10 minute » 30 minutes a day: Do cardio » Twice a week: Complete resistance » 5–10 minute cool
warm-up: Start exercises, such as walking, training to strengthen muscles. Perform two down: Finish exercise
exercise by warming jogging, swimming or cycling. or three sets of six to 15 repetitions of each with light-intensity
your muscles with Build up to 30 minutes of movement. Increase either repetitions or movements and
light stretching or moderate-intensity activity for weight used each week. Try planks, squats stretching.
jogging in place. five days of the week. or hip lifts.

THE ATRIUM HEALTH NAVICENT WELLNESS CENTER IS A GREAT PLACE TO EXERCISE, WHETHER YOU ARE EXPERIENCED OR A BEGINNER.
EACH MEMBERSHIP COMES WITH A FREE ASSESSMENT BY AN EXERCISE PHYSIOLOGIST TO ESTABLISH GOALS, AND ONE FREE TRAINING
SESSION TO GET YOU STARTED. TO GET MORE INFORMATION, VISIT WWW.NAVICENTHEALTH.ORG/WELLNESSCENTER.

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