Cardiovascular activity is often touted and recommended by government agencies and wellness experts. But you may not completely understand how much cardiovascular activity you need to stay healthy and the types of exercise that can help improve your cardiovascular health. By understanding the guidelines and implementing cardio into your daily routine, you can improve your heart function, burn fat and stay active no matter what your age, type of fitness or level of coordination.
Recommendations
The Centers for Disease Control and Prevention released physical activity guidelines on how much cardiovascular activity you and your loved ones should aim for each day. For children ages six to 17, an hour of aerobic activity is recommended. Adults should aim for two hours and 30 minutes of moderate aerobic activity each week, averaging out to around 30 minutes of exercise each weekday. An older adult should shoot for the same.
Importance
The CDC and other agencies and organizations governing physical activity urge you to get enough cardiovascular activity because of its benefits to your heart and general health. A weak heart has to work harder in pumping blood through the body, while a strong heart works more efficiently. Cardiovascular activity is one of the only ways to improve your heart function. Cardio can also help burn fat and help you manage your weight, which in turn can help reduce your risk for diseases such as type 2 diabetes, heart disease and stroke, notes the American Heart Association. It's a small thing that can have a big impact on your health and life.
Exercise Ideas
When you hear the words cardiovascular activity, you may automatically think of running. While running is an effective cardio exercise, you needn't choose something so high-impact, especially if you have certain limitations that prevent you from engaging in high-impact activities. Swimming, dancing, biking and even walking are all cardiovascular activities. Simply find some activity that raises your heart rate for at least 20 to 30 minutes at a time, and you'll be strengthening your heart while doing the exercise of your choice.
Limitations
In some cases, it may not be feasible to get 30 minutes to an hour of cardiovascular exercise each day. Schedule an appointment with your doctor if you're not sure how much exercise your body can withstand each day. If you already have decreased heart function, are excessively overweight or have certain physical limitations, your doctor may recommend a modified program, allowing you to work up to the daily cardiovascular activity requirement through low-impact exercise and movement that you can accomplish in your present condition.
