A Healthier Heart in 10 Minutes

Photo of a woman walking with toddler.

 

You already know that living an active life is critical for a healthy heart. In fact, it lowers your heart disease risk from head to toe. The good news is that it doesn’t take much to reap the benefits of regular cardio. The American Heart Association and American College of Sports Medicine recommend getting at least 30 minutes of moderate-intensity aerobic activity (the equivalent of a brisk walk) five days of each week—or vigorous aerobic activity (jogging, for instance) for at least 20 minutes on three days. Even better, you can meet that 30-minute goal by breaking up your activity into 10-minute bouts. Rev up your activity level with the following 10-minute exercise suggestions from Larysa DiDio, a personal trainer and owner of PFX Gym in Pleasantville, New York. They all count toward your daily goal, and you'll get a calorie-burning boost as well:

 

  • Dance to your favorite songs (54 calories)
  • Go for a walk with a friend or your spouse after dinner (38 calories)
  • Play a game of of tag with your kids or grandkids (46 calories)
  • Challenge your spouse to a game of badminton (52 calories)
  • Work in the garden with a shovel (46 calories)
  • Sit on a physioball instead of a chair when working at your computer (28 calories)
  • Walk your dog (32 calories)
  • Push your child or grandchild in a stroller (28 calories)
  • Jump on a mini trampoline (such as the Bosu) in front of the TV (40 calories)



More Articles You May Find Interesting

Challenge Yourself—for Life!

If you’ve gone through this eight-week program, give yourself a very big hand! I’m sure you’ve seen significant changes in endurance and strength, and maybe even to your body. Even if you haven’t...

How Much Exercise Do You Need?

While any amount of physical activity is better than none, the leading health authorities (American College of Sports Medicine, U.S. government’s Dietary Guidelines, and others) recommend the...

The Eight-Week (and Beyond) Plan

Here’s a plan you can dive right into, no matter what your current level. For examples of cardio and strength exercises, see our suggestions. Here’s how it works:   Week 0: Take a week to record your...