How much physical activity do I need for good heart health?
Maintaining good heart health is crucial for overall well-being. Regular physical activity plays a key role in promoting a healthy heart. But how much physical activity is actually needed for good heart health? Let’s dive into the details and find out.
Importance of Physical Activity for Heart Health
Regular physical activity has numerous benefits for heart health. It helps strengthen the heart muscle, improve blood circulation, lower blood pressure, reduce cholesterol levels, and maintain a healthy weight. Engaging in physical activity also reduces the risk of developing heart diseases, such as coronary artery disease, heart attacks, and strokes.
Guidelines for Physical Activity
To achieve good heart health, it is recommended to follow the guidelines set by health organizations. In India, the Ministry of Health and Family Welfare along with the Indian Council of Medical Research (ICMR) provides physical activity guidelines specifically tailored for the Indian population. These guidelines recommend the following:
1. Moderate Intensity Aerobic Activity:
- Adults should engage in at least 150 minutes of moderate-intensity aerobic activity every week. This can be achieved by performing activities like brisk walking, swimming, cycling, or dancing.
- Spread out these 150 minutes over the course of the week, aiming for at least 30 minutes of activity on most days.
- If you are unable to do 30 minutes at once, you can break it down into shorter sessions of at least 10 minutes each.
2. Vigorous Intensity Aerobic Activity:
- Adults can also opt for 75 minutes of vigorous-intensity aerobic activity every week. This includes activities like running, jogging, playing sports like football or tennis, or high-intensity interval training (HIIT).
- Similar to moderate-intensity activity, spread out the 75 minutes over the week, aiming for at least 25 minutes of vigorous activity on most days.
3. Muscle-Strengthening Activities:
- It is important to include muscle-strengthening activities at least two days a week.
- Focus on exercises that work major muscle groups, such as weightlifting, resistance band exercises, or bodyweight exercises like push-ups, squats, and lunges.
- Perform 8-12 repetitions of each exercise, gradually increasing the intensity over time.
4. Flexibility Exercises:
- Incorporate flexibility exercises, such as stretching or yoga, into your routine.
- Aim for stretching all major muscle groups, holding each stretch for 10-30 seconds.
Importance of Tracking Physical Activity
Tracking your physical activity can help you monitor your progress, stay motivated, and ensure that you are meeting the recommended guidelines. Fitpaa, an AI-driven health and fitness technology, offers a comprehensive solution to track and manage your physical activity, among other lifestyle factors. By utilizing Fitpaa’s Metabolism Monitoring Technology and Realtime Guidance, you can get personalized insights and guidance to achieve your health and fitness goals effectively.
Download the Fitpaa App and Stay on Track
If you’re looking for a holistic approach to achieve good heart health and overall well-being, the Fitpaa app is here to support you. With features like personalized fitness plans, nutrition guidance, workout trainers, and real-time guidance, Fitpaa offers a user-friendly and effective solution to track and manage your physical activity.
By downloading the Fitpaa app, you’ll have access to a dedicated team of fitness planners, nutritionists, coaches, and doctors who will help you stay on track and customize your fitness journey according to your specific needs and goals. The app also provides tools to track your progress, monitor your calorie intake and expenditure, and receive daily motivation.
Achieving good heart health requires commitment and consistency. With Fitpaa, you’ll have the right support and guidance to make your fitness journey enjoyable and successful. Start your journey towards a healthier heart and a happier life by downloading the Fitpaa app today.
Remember, your well-being is our mission at Fitpaa!
