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Get up, get active to lower your risk for heart disease

The Daily Progress - 1/29/2018

A re you inspired by your active parents? Setting your sights on bathing suit season? Determined to set a good example for your kids? Whatever it is that motivates you to hit the gym, take a hike or roll out that yoga mat, keep it coming, because you are on the right track.

The good news is you're not alone. In fact, more than half of Americans are now getting the recommended amount of physical activity, according to a 2016 survey by the U.S. Centers for Disease Control and Prevention (CDC). The bad news: many of us are still struggling to make exercise part of our daily routine.

The struggle is real. Time is short; to-do lists are long. But consider this: exercise is the most important thing you can do for your overall health, especially your cardiovascular health. Physical activity lowers your blood pressure, improves cholesterol levels, limits weight gain and reduces stress, which all can lower your risk for heart disease significantly.

You don't have to run a marathon or take up Jazzercise (unless you feel so inclined) to improve your heart health. All you have to do is move more.

Take a walk around your neighborhood- or around your living room. Bypass the elevator and take the stairs. Play hide and-seek outside with your kids. Or just stand more throughout the day. Every little bit helps.

Start slowly and work your way up. Ideally, the American Heart Association recommends that you get 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise per week.

To clarify: During a moderate-intensity workout, you still can chat with a friend, but you may be breathless and need to take a break from the conversation. If you are exercising at high intensity, you are unable to have a conversation.

No excuses

It can be tough to silence that inner couch potato. Here are some tips to help you ignore that little voice in your head and stay on track.

"I don't have time."

Find ways to incorporate exercise into your daily routine. Park farther away from the grocery store; do stretches at your desk and leg lifts while brushing your teeth.

"I am too tired."

Don't wait until the end of the day. Try exercising first thing in the morning or during your lunch break.

"Exercise is boring."

Mix things up and try different activities, or enlist friends to join you. Consider bundling your favorite things: do sit-ups while binge watching or read on the treadmill.

"I hate to sweat."

Try activities like yoga or swimming that are effective, but are less likely to get you overheated.

"I don't like the gym."

Thanks to technology, you can work out effectively any time anywhere. Download an exercise app onto your phone or stream a video onto the TV.

Move more

Looking for more inspiration? Join UVa Club Red as we celebrate Heart Month 2018 with a variety of get-fit events, including a Yoga Anywhere class, a cooking demonstration and more. Plus, you'll find great tips on exercise and nutrition and a recipe library at clubreduva.com. This UVa Heart and Vascular Center initiative is a free online resource for women that provides them with the tools and support they need to maintain a heart-healthy lifestyle.

Dr. Brandy Patterson is a cardiologist at the University of Virginia Heart and Vascular Center and clinical ambassador for UVa's Club Red. For more information about Heart Month 2018, visit clubreduva.com/movemore.

VITAL SIGNS

This column, which promotes community health, is sponsored by Sentara Martha Jefferson Hospital, Region Ten Community Services Board, Thomas Jefferson Health District and the University of Virginia Health System.