Heart disease remains a leading cause of death in the United States, but many risk factors are preventable through consistent, healthy habits — especially regular physical activity.

The American Heart Association recommends:

• 150–300 minutes of moderate-intensity cardio per week, or
• 75–150 minutes of vigorous activity per week,
• Plus 2 days of strength training

You do not have to be a marathon runner.
Walking counts. Dancing counts. Shoveling snow counts. Playing with your kids or grandkids counts.

What matters most is consistency.

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🫀 Why Cardiovascular Exercise Matters

Regular cardio exercise helps:

• Lower blood pressure
• Improve cholesterol levels
• Maintain a healthy weight
• Reduce stress
• Improve sleep
• Strengthen your heart muscle
• Reduce risk of heart attack and stroke

Even small increases in activity can make a meaningful difference.

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🏃‍♀️ What Counts as Cardio?

Moderate Intensity (you can talk, but not sing):

• Brisk walking
• Light jogging
• Cycling
• Swimming
• Group fitness classes
• Yardwork
• Housework
• Dancing

Vigorous Intensity (you can say only a few words at a time):

• Running
• High-intensity interval training (HIIT)
• Fast cycling
• Competitive sports
• Advanced group fitness classes

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📋 Heart Healthy Habit Tracker

Staying active is easier when you track your progress. Set a weekly goal of 150 minutes and keep yourself accountable.

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🧠 Habit-Building Tips That Actually Work

• Start small — 20–30 minutes, 5 days per week
• Schedule it like an appointment
• Pair it with something you enjoy (podcast, music, walking with a friend)
• Track it — what gets tracked gets done
• Focus on progress, not perfection

Consistency beats intensity.

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🌟 Want Support?

If you are interested in more structured fitness or health promotion opportunities in our community, let us know. The more interest we receive, the more programs we can offer throughout the year.

Let’s build habits that last longer than a month. Your heart will thank you! ❤️