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Everyday Ways to Help Your Heart

Posted: March 1, 2007

Being physically active is one of the most important things you can do to prevent or control high blood pressure and to reduce your risk of heart disease. The following are examples of what is considered moderate-level physical activity. Think about fitting some of these activities into your daily routine so you’ll feel your best.

Most people don't need to see a doctor before they start a moderate-level physical activity. You should check first with your doctor if you have heart trouble or have had a heart attack, if you're over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.

Common chores
Washing and waxing a car for 45 to 60 minutes
Washing windows or floors for 45 to 60 minutes
Gardening for 30 to 45 minutes
Wheeling self in wheelchair for 30 to 40 minutes
Pushing a stroller 1½ miles in 30 minutes
Raking leaves for 30 minutes
Shoveling snow for 15 minutes
Stair walking for 15 minutes

Sporting activities
Playing volleyball for 45 to 60 minutes
Playing touch football for 45 minutes
Walking 2 miles in 30 minutes
Dancing fast (social) for 30 minutes
Performing water aerobics for 30 minutes
Swimming laps for 20 minutes
Playing basketball for 15 to 20 minutes
Jumping rope for 15 minutes
Running 1½ miles in 15 minutes

If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Do a moderate-level activity for a longer period each day or engage in a more vigorous activity.

Source: National Heart, Lung and Blood Institute

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