American Heart Month: Physical Activity and Your Heart Health

February 10, 2025

February is American Hearth Month. In the United States, heart disease is the leading cause of death. There are many factors that contribute to heart disease, including high blood pressure, high cholesterol, smoking, stress, and lack of quality sleep.

Fortunately, you and your loved ones can be proactive and take steps to lower your risk of heart disease. Adding physical activity into your daily routine is one of the best ways to keep your heart healthy. This month, the Fund Office is sharing helpful tips and resources from the National Heart, Lung, and Blood Institute (NHLBI) to help you incorporate heart-healthy habits into your daily routine.

How Much Exercise Do I Need?
The NHLBI recommends you aim for at least 150 minutes (2.5 hours) of physical activity per week. If you’re engaging in more vigorous exercise (such as running, playing basketball, or jumping rope), you can receive similar health benefits in only 75 minutes.

Physical activity can be adapted to your busy schedule. If your daily goal is 30 minutes of activity, you can break it up into 10 minutes of activity performed three times a day.

How Hard Should I Exercise?
According to the NHLBI, you know you’re moving enough to help your heart if:
– Your heart is beating faster
– You’re breathing harder
– You break a sweat

You can also try the “talk test”: during activities like brisk walking, you should be able to talk but not sing. During activities like jogging, you shouldn’t be able to say more than a few words without pausing for a breath.

What Kind of Physical Activity is Right for Me?
Your lifestyle, schedule, age, and physical condition are all factors in deciding what forms of exercise are best for you. Examples include:
– Running, jogging, and/or walking
– Playing sports
– Strength training
– Outdoor activities such as hiking and gardening
– Dancing
– Taking the stairs

Talk to your doctor if you’re planning on beginning a new exercise regimen. This can help you maximize the benefits of physical activity while lowering your risk of injury.

How Can I Stay Consistent?
Find a friend or group to exercise with once per week. Whether biking with friends or joining a class at the gym, adding a social element can make exercise more enjoyable.

Tracking your activity and progress is another way to help keep you going. Using a simple chart like the one provided below can help you monitor your goals and motivate you to continue.

Additional Resources
To learn more about heart-healthy living, visit the NHLB website at https://www.nhlbi.nih.gov/health/heart-healthy-living