February is Heart Month!
This is the perfect time to focus on keeping your heart healthy and strong, especially during the winter months when outdoor activity can feel like a challenge. Kingston’s cold weather can make it tempting to stay indoors and stay inactive, but there are plenty of ways to keep moving and support your cardiovascular health even when it's freezing outside. A healthy heart is key to overall well-being, and the good news is that keeping it in shape doesn’t require extreme workouts or expensive equipment. Here are some simple and effective heart-healthy exercises that people of all ages can do to stay active and support cardiovascular health.
Cardio Exercises for a Stronger Heart
Regular cardiovascular exercise is essential for maintaining a healthy heart. It improves circulation, lowers blood pressure, and helps regulate weight. Here are a few simple options to incorporate into your daily routine:
Brisk Walking - One of the easiest ways to get your heart rate up! Whether indoors on a treadmill or bundled up for a winter walk outside, aim for at least 30 minutes of brisk walking most days of the week. If you prefer to stay warm, try walking laps inside a shopping mall or an indoor facility.
Dancing - Put on your favourite music and move! Dancing is a fun way to elevate your heart rate while improving coordination and mood.
Indoor Cycling - If you have access to a stationary bike, cycling is a low-impact, heart-pumping activity that’s great for all fitness levels.
Jump Rope - A childhood favourite that remains one of the best cardio workouts. Just a few minutes of jumping can significantly boost heart health.
Strength Training for Heart Health
Building muscle through strength training helps improve heart health by enhancing metabolism and reducing excess body fat. Try these simple exercises:
Bodyweight Squats - Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and return to standing. Repeat 10-15 times.
Wall Push-Ups - Stand a few feet from a wall, place your hands shoulder-width apart on the wall, and slowly push your body toward the wall and back. Great for beginners!
Seated Leg Lifts - Sit in a sturdy chair, straighten one leg, hold for a few seconds, then lower it slowly. Repeat with the other leg.
Stretching and Relaxation
Flexibility and relaxation are also key to heart health. Stretching helps reduce stress and improve circulation. Try these heart-friendly stretches:
Shoulder Rolls - Roll your shoulders forward and backward in a circular motion to relieve tension.
Seated Spinal Twist - Sit with feet flat on the floor, twist gently to one side, hold for a few seconds, and repeat on the other side.
Deep Breathing - Close your eyes, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Deep breathing can lower stress and promote heart health.
Keep Moving & Listen to Your Body
The most important tip? - Keep moving!
Set a reminder every 30-60 minutes to stand, stretch, or walk around, especially if you spend a lot of time sitting. Kingston’s winter may be cold, but staying active indoors can help keep your heart strong and your body energized. Whether it’s a home workout, a walk through the mall, or an impromptu dance session, staying active is key to heart health.
If you have any concerns about starting a new exercise routine or if you experience discomfort while exercising, reach out to one of our three K-TOWN Physiotherapy locations.
Our skilled physiotherapists can help design a safe and effective plan to keep your heart and body in peak condition.
Let’s make February the month of movement and heart health! Your heart will thank you.