If you want a healthier heart, all you have to do is play! Engaging in a little bit of aerobic playtime every day will have your cardiovascular system thanking you. In fact, simply walking can work your heart muscle, building its strength and endurance if you don’t have any existing heart issues. A stronger heart means your blood vessels dilate, your blood pressure normalizes, and your circulation improves. Research has shown that walking alone can reduce heart disease better than statin drugs like Lipitor.
Incorporating aerobic play into your daily routine lowers your body fat and enhances your mood and enthusiasm, ultimately taking you closer to better health. So let’s explore the various types of aerobic play and how you can effectively include them in your life.
Aerobic Variety
There’s no shortage of ways to add a fun dose of aerobic playtime to your daily routine. Brisk walking with three- to five-pound hand weights can build endurance quickly. Low or high impact aerobics in a class or following a DVD can greatly increase stamina. Stationary bicycling, with or without sprints, amps up aerobic capacity. Climbing stairs or using a stair climber can take your fitness to new heights. Aerobic dancing enhances agility, and jogging contributes to great-looking legs.
An essential factor about incorporating aerobic play is frequency and duration. It’s suggested to gradually progress up to four days per week while aiming to achieve 20 to 60 minutes per session. This time is for you to balance your body, mind, and spirit. As your wellness improves, you’ll attract balance and peace into other areas of your life, including financial health, relationships, and time management.
Hitting Your Target Heart Rate
Aerobic playtime is most efficient when you maintain it at your target heart rate. This would be playing at a pulse rate equal to 60% of your maximum heart rate. By simply taking your maximum heart rate (220 minus your age) and multiplying it by 0.6, you can determine your target heart rate.
Hydration is Key
Staying hydrated during your aerobic play is crucial. Always have water nearby or ensure you have access to it during your activity. Never underestimate the importance of maintaining proper hydration levels during cardiovascular playtime.
Stretching and Cooling Down
Another crucial aspect of aerobic play is taking the time to stretch your muscles and joints before and after activities. Actively cooling down before stopping is vital in helping your body adjust to the end of the exercise session. For instance, after jogging, dancing, or climbing, walk slowly for three to five minutes before stopping entirely.
This cool-down period keeps your blood circulating and helps clear any metabolic byproducts generated by your muscles and joints during your aerobic play. By cooling down and stretching, you can expect to feel more energy throughout your entire day.
The Benefits of Playing Together
Involving your significant other in your playtime comes with an additional benefit: an improved chance of a happy partnership. Playing together keeps you connected and increases your fondness for one another. These connections and enjoyable times are critical for any relationship. A couple who enjoys life together will be happier together. By incorporating laughter, spontaneous moments, and a healthy sex life, you’re on track to a blissful relationship.
The key takeaway is that aerobic playtime holds the power to transform various aspects of your life, from physical health to emotional well-being and relationships. So, remember the power statement, “If it is to be, it is up to me and my actions!” and make the necessary changes to achieve a healthier heart and a happier life.
