A Happy, Healthy Heart

February is American Heart month. It’s a time to focus on habits that can help us live heart healthy lives. This is important because heart disease is the leading cause of death for men and women in the US. 

One habit that makes your heart happy is being active. Any opportunity to move is good for your heart, such as taking the stairs or playing with your kids. It’s also important to include some planned physical activity in to your week to increase your heart rate and strengthen your muscles. 

Last year we added some at-home workout videos to the Spend Smart. Eat Smart. website that can help you increase your activity. Below is a sample calendar for how to incorporate them into your weekly workout plan

Sample week

Day 1 Day 2Day 3Day 4Day 5Day 6Day 7
At-home workoutBeginner Strength Training30 minute walkRest or stretchingAt-home workoutCardio IntervalAt-home workout Beginner Strength TrainingRest or stretching30 minutewalk

Here are some key points to keep in mind.

  • Exercise Safely – Consult your doctor before beginning a new exercise plan.
  • Consistency-The most important key to success is consistency. The recommendation of 150 minutes of moderate-intensity aerobic activity a week is a goal. However, it is better to be active for a short amount of time on a regular basis than not do anything because of limited time or energy. 
  • Variety-Variety in your workouts and in the intensity of the workouts throughout the week helps prevent boredom. It also allows you to move your body in different ways to strengthen different muscle groups. 
  • Rest days-It is important to include rest days throughout the week. This allows your body time to recover and get stronger. Rest days may also include some gentle stretching. Listen to your body and, if needed, add an extra rest day.
  • Fuel your activity-In order to have the energy and strength to be active, it is important to fuel your body. Use the MyPlate Plan to determine how much you need to eat from each food group. 

Use the Move Your Way Activity Planner to start planning your weekly routine to build a healthy and happy heart!

woman stretching
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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