Quick, name a measure of wellness that’s more important in predicting mortality than body weight or BMI?
That would be cardiovascular fitness!
This is especially critical for Baby Boomers and older adults looking for ways to extend their healthy, independent lives.
Cardiovascular (or aerobic) exercise is one of two vital pieces of physical activity in the fourth step of my SHINE system.
I’ve already discussed the first three steps of this 5-step program, designed to help you begin and sustain your health journey:
- S: Start by Laying a Solid Foundation
- H: Harness the Power of Movement
- I: Ingest a Plant-Based Diet
In today’s blog–Step #4, NAVIGATE YOUR WAY TO CARDIO AND STRENGTH TRAINING–you’ll discover the reasoning behind the following statement:
If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.
–Robert N. Butler, MD, former director, National Institute of Aging.
(Note: I’m breaking this step into two blogs: cardiovascular exercise this week and strength training in the next blog.)
Cardio Explained
Cardiovascular exercise (“cardio” or aerobic exercise) raises the heart rate and involves the use of large muscles (think: walking). It boosts a long list of benefits, including:
- helps maintain weight loss
- strengthens the heart
- lowers the risk of heart disease, diabetes, stroke
- helps lower blood glucose levels in those with diabetes
- lowers the risk of some cancers (breast, colon)
- lowers risk of having a hip fracture
- helps manage pain and quality of life in those with arthritis
- reduces the risk of developing Alzheimer’s disease
- decreases the risk of depression
- helps you sleep better
How Much Is Needed and What “Counts” as Cardio?
The recommendation from the World Health Organization and Centers for Disease Control and Prevention for aerobic exercise (officially designated “moderate-to-vigorous physical activity”) is 150 minutes per week, preferably spread throughout the week.
Let’s break that down. The easiest way to look at that recommendation is 30 minutes of activity, five days per week. If that still sounds intimidating, you can break that 30 minutes down to three 10-minute intervals (perfect if you’re still working–use your designated break time for physical activity).
And it doesn’t have to be brisk walking, which is an excellent choice for cardio. These activities also count, as long as you can do them for at least 10 minutes.
- walking your dog
- dancing
- swimming/water aerobics
- hiking
- bicycling
- gardening
- playing with your kids/grandchildren
- tennis
- carrying/moving moderate loads (think: groceries)
- housework
Check with your doctor before exercising, especially if you have been sedentary for more than a year, are a current or recent smoker, have a chronic disease (high blood pressure, diabetes, heart disease, arthritis, osteoporosis), or are overweight/obese.
And remember: although the risks of exercise are small, they do exist for some people, especially those of advancing age. So start off your exercise program gradually. Find a physical activity you enjoy and can visualize continuing for many years. Walking, swimming, biking on a flat surface, and yoga are low-impact and help build muscle and stamina without putting excess stress on your body.
Begin by doing your physical activity for a few minutes two or three times a week. Increase the number of days you’re exercising before you increase the amount of time each session.
Parts of this article were excerpted from my new book, Building Your Enduring Fitness. You can purchase it here!
