Many people believe that exercising only benefits their heart if they complete intensive training at the gym. But that is far from right.
In fact, you have to exercise much less to dramatically reduce your risk of a heart attack.
5 times a week, 30 minutes of moderate exercise – and you have already done a lot for your heart.
Most impactful is cardiovascular training, such as brisk walking, Nordic walking, cycling, swimming, dancing, etc.
The rule of thumb: Exercise so intense, that you can still have a conversation, but can no longer sing.
You do not have enough stamina, for 30 minutes at a time? Do not worry. Start with 10 minutes – this will already benefit your health. You can also start with 2 x 15 minutes or 3 × 10 minutes per day. This has proven to be as effective for your heart as 30 minutes at a time.
Let’s get started: Take a walk around the block in the evening. If you want more, discover an old hobby that you have not done for a while: dance, swim or cycle. The most important thing is that you have FUN and do it REGULARLY.
Tackle the obstacles. Think about what you want to do, write it down and determine a date on which you are going to start. Keep a record of any successful exercise unit that you have completed.
If you are a couch potato, and have a hard time motivating yourself, then arrange to meet with others who are in the same boat. Or treat yourself after every exercise unit. If you exercise prior to an event you are looking forward to – a nice movie, visiting a friend, etc. – you will be much more motivated during your workout and enjoy the aftermath even more because you know you have earned it.
Good luck – let us know what tricks motivate you to exercise.
Author: Prof. Dr. Dorothee Gaenshirt