For many of us who wear fitness trackers, there are few things more satisfying than when we feel the buzz around our wrist as we hit our ten thousandth step of the day. It’s a small celebration that reminds us that we’ve been active throughout the day, but it’s not necessarily the standard that all of us should set for ourselves when it comes to our heart health.
“There are many benefits to getting in some steps throughout your day, and the benefits increase as the number of steps increase,” says Susan Dearborn, MS, lead exercise physiologist with Northern Light Cardiac and Pulmonary Rehabilitation. “Those benefits can include weight loss or maintenance, improved balance and coordination, better diabetes management, and of course a decrease in the risk of cardiovascular disease. While 10,000 steps – approximately 5 miles – is a good step goal to reach for many people, it may not be possible for everyone.”
For those who are recovering from a cardiac event or any illness or injury, the goal of 10,000 steps in a day may seem too challenging. Additionally, there will undoubtedly be days where all of us feel worn down, whether it’s a cold or the flu, or we just haven’t gotten enough sleep over the past couple of days. For those instances, it’s important to remind yourself that even if you don’t hit that milestone, stay as active as you can while also resting up and taking care of yourself.
Dearborn reminds us that there are effective alternatives to counting your steps, especially for those who are limited to non-weight bearing exercises, including swimming, cycling, or rowing. The health benefits, she says, are the same as walking or jogging. She recommends beginning by accumulating 30 minutes of moderate level activity throughout the day initially, and work to build up to 150 to 300 minutes weekly.
In February, which is American Heart Month, the weather isn’t always ideal for outdoor walking, and Dearborn notes that the treadmill can get a little boring after 30 minutes. “The best alternative is to take your walk indoors. Some people will walk at the mall or large stores, others may join walking groups. Or, if you have a treadmill at home and feel safe doing so, time will fly if you put on some music, a podcast, watch TV, or use a fitness app to help guide you through your experience.”
So, whether you feel that buzz around your wrist or not, as long as you have a plan in place and stay active, you’ll help keep your heart in better shape.
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https://northernlighthealth.org/heart-health