When most people think of “heart health,” they often picture jogging, cycling, or intense gym workouts. But here’s the truth: you don’t have to train like an athlete to see big cardiovascular improvements.
Your heart benefits from regular movement of any sort, not just formal exercise, and there are plenty of simple, inexpensive ways to incorporate more movement into your day.
Why Everyday Movement is A Powerful Tool For Heart Health
Your heart is a muscle, and like all muscles, the more you use it, the stronger (and healthier) it gets. When you regularly increase your heart rate, the heart becomes more efficient over time, allowing it to pump more blood with each beat. As a result, it doesn’t have to work as hard when you’re resting. This has a radiating effect throughout your body, including:
- Improving sleep, which itself has health benefits
- Lowering blood pressure
- Improving blood sugar control
- Boosting blood flow
- Helping your lungs work better
Tips For Increasing Movement Throughout Your Day
While increasing your heart rate is essential, you don’t have to do that through intense, lengthy workouts. Even 5–10 minutes at a time can help your heart when you do it regularly. At Terry Physical Therapy, we often recommend exercising in three ten-minute blocks throughout the day, giving you 30 minutes total without needing a big chunk of free time.
Not sure what activities to do? Here are some ideas to get you started.
Easy Heart-Healthy Movement Ideas We Love
While At Home
- Walk around the block after meals
- Spend commercial breaks doing squats or lunges
- March in place while your coffee brews
- When doing light chores, put on some music. When a favorite song comes on, take a break and dance to the whole thing.
- Speaking of chores, remember that more intense activities, like mowing the yard or deep-cleaning the house, absolutely count.
While Out and About
- Park farther away to get more walking in
- Do heel raises while waiting in line
- Carry lighter loads more often instead of one heavy trip
- If you have a sedentary job, stand up and move around every 30-45 minutes
- Whenever you can, take the stairs instead of the elevator
To maximize your heart health, aim for a moderate intensity during most of your activities. Your breath should be quick enough that you can still talk, but can’t sing. Every now and then, aim for vigorous intensity, which is when you can only say a few words at a time.
Don’t Forget About Strength Training!
Most people connect heart health with cardio only. But strength training supports heart health by training your muscles to do everyday tasks with less strain, so your body doesn’t have to work as hard.
You don’t need a gym membership to start building strength. For example, you might try:
- Sit-to-stands from a chair
- Wall push-ups
- Step-ups on a sturdy step
- Carrying two grocery bags for 30–60 seconds
- Calf raises
A Simple Example Routine
Here’s what a simple ten-minute routine might look like:
- Walk in place for one minute as a warm-up
- 8-12 reps of a chair sit-to-stands.
- 8-12 reps of wall push-ups
- Five minutes of side-steps in your living room
Struggling to Get Started? Terry Physical Therapy Can Help
Our team isn’t just here for when you get injured. As movement experts, we can help you develop a heart-healthy routine tailored to your needs. We can also address any pain or movement limitations that might be holding you back.
Some of the tools we use include:
- Hands-on manual therapy to reduce stiffness and improve motion
- Drug-free pain-relief treatments to calm irritated tissues and help you move sooner
- Therapeutic exercise to build strength and stamina
- Balance training to help prevent falls and builds confidence
- Posture and lifting training to protect your spine during work tasks
Start Building a Healthy Heart This February
The key to improving heart health is consistency. Weaving in more movement throughout your day is one of the easiest ways to accomplish that.
This February, set aside 5-10 minutes each day to add more movement to your life. Throughout the year, gradually increase the time you spend on daily movement until you’re getting 30 minutes of moderate activity 5 days a week.
And remember, if you need any extra guidance, just schedule an appointment at Terry Physical Therapy!
The Best Grilled Chicken Breast Recipe brings hearty, satisfying flavor to your winter meals, proving grilling isn’t just for summer. It’s a warm, protein-packed favorite that pairs perfectly with cozy sides and keeps you fueled all season long.
Feel Better by Eating Better!
The Best Grilled Chicken Breast Recipe
- 2 pounds boneless skinless chicken breasts
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 2 tablespoons olive oil
- fresh lime juice
- chopped fresh cilantro
Heat the grill to medium-high heat. Combine the salt, pepper, cumin, chili powder, onion powder, and garlic powder in a small dish. Drizzle the olive oil and rub the seasoning over the chicken breasts, coating them entirely. Once heated, place the chicken on the grill and cook for about 15 minutes total, flipping halfway through. Before serving, squeeze fresh lime juice over the chicken and finish with a sprinkle of chopped cilantro.
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Exercise of the Month
DUMBBELL FRONT RAISE
Stand tall with a dumbbell in each hand, arms resting in front of your thighs and palms facing your body. Keeping your arms straight (but not locked), slowly raise both arms in front of you to shoulder height. Pause briefly, then lower back down with control.
3 Sets, 10 Reps. (Materials needed: dumbbells)
Birthday Smiles All Around! 🎉
We loved celebrating these wonderful ladies and helping make their special days even brighter. If you see them around the clinic, don’t forget to wish them a belated happy birthday!
You Deserve to Feel Your Best!
Ready to continue your progress? Schedule your next appointment with Terry Physical Therapy today, and let’s get you back to feeling your best! Whether you’re recovering from an injury or maintaining your wellness, we’re here to support you every step of the way.
Tips for A Heart-Healthy Valentine’s Day!
This year, don’t forget the most important Valentine of all: your heart! With February being the month of love and American Heart Month, here are a few tips to combine them into one fabulous celebration:
- Try a heart-healthy treat: Pomegranate seeds, good dark chocolate, and sweet strawberries are all delicious alternatives to candy hearts.
- Take a ballroom dance class with your sweetheart: Nothing’s more romantic than a sweeping waltz or sultry tango. But ballroom dancing is also a great cardio workout–making it the perfect date night for American Heart Month!
- Sink into a relaxing bubble bath: Stress contributes to cardiovascular disease, so this month, set aside time to rest and relax with a bubble bath. Dim the lights, burn a few candles, and settle down with your favorite romantic read.
Want more healthy heart tips this February–or any month of the year? Schedule an appointment with Terry Physical Therapy today!
February Word Scramble
lotacehoc
eeanlnitv
bauefrry
iprdinehfs
iwentr
aceornm
Answer Key
chocolate
valentine
february
friendship
winter
romance
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Meet Our Team
Administration
Marsha Terry
RN MSN- Administrator
Letty Rosales
Office Manager
Monica Gutierrez
Billing Manager
