Fitness

How to Improve Your Vascular Health with Exercise

A well-rounded exercise routine that includes cardiovascular workouts, strength training, and flexibility exercises maximizes overall health benefits. The Physical Activity Guidelines for Americans recommends adults get 150-300 minutes of moderate-intensity exercise per week. 

Additionally, adults should incorporate muscle-strengthening exercises into their routine at least twice a week. Moderate-intensity activities, like brisk walking or swimming, enhances arterial health by increasing heart rate and blood flow, which keeps arteries flexible and reduces blood pressure. Strength training, such as weightlifting or bodyweight exercises, builds muscle mass, easing pressure on arteries by providing a pathway for pumped blood.

Small Changes, Big Difference: Ideas on How to Get Moving!

• Start Small: Even 10 minutes of daily movement can make a difference.
• Set Achievable Goals: Aim for achievable milestones like walking for 30 minutes most days of the week, and gradually increase intensity and duration.
• Pick Activities You Enjoy: Find activities that make you feel good and that fit your lifestyle, whether it's walking, dancing, swimming, or cycling.
• Make it Social: Exercise with friends, join group classes or walk with your four-legged friends.
• Make Exercise Part of Your Daily Routine: Take the stairs instead of the elevator, park farther away from your destination, or take short breaks to stretch and move throughout the day.
• Listen to Your Body: Pay attention to how your body feels and adjust your activity level accordingly. Rest when needed and avoid overexertion.
• Celebrate Yourself: Take pride in your accomplishments and milestones to stay motivated and committed to your fitness goals.