April is the month of new beginnings. Spring flowers bloom, baby chicks hatch, and the sun peaks out of the winter clouds. Trade-in your May shower boots for some sneakers to work out your muscles and your heart! Fitness experts on the AHA’s Youtube page share guided workouts every Monday through Friday, 9:00 a.m. and 9:00 p.m. EST to get you back in shape. Studies show at least 150 minutes of moderate to vigorous activity a week is suggested to lower the risk of diseases, stronger bones and muscles, and to improve mental health! Additionally, these workouts can also be done at home.
The American Heart Association recommends two types of important workouts: Cardio and Strength. Try alternating these exercises in 3-minute intervals with 30-second breaks:
Cardio exercises:
- Jumping jacks
- Jumping ropes
- Jogging or marching in place
- Stair-climbing or step-ups
- High knees
- Mountain climbers
- Star jumps
- Burpees
Strengthening exercises:
- Plank and side plank
- Pushups
- Sit-ups or crunches
- Hip lift or bridge position
- Tricep dips on a chair
- Lunges
- Squats or chair position
- Wall sits
While it can be difficult to find time for yourself and your body, making small daily efforts can add up to big results! Something as minimal as taking a walk or stretching in the morning and before bed can make a difference. You can even mesh it with your daily duties: practicing your dance moves while tidying up the house! If all else fails, get creative while you binge your favorite TV show.
For more information regarding exercise and heart health, be sure to follow the AHA on Twitter @HeartNews, and Lifesaver Education @LifesaverEd.
