{"id":1093,"date":"2012-08-06T00:00:00","date_gmt":"2012-08-06T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1093"},"modified":"2024-12-17T17:33:01","modified_gmt":"2024-12-17T17:33:01","slug":"pump-up-your-heart-with-these-exercises","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/pump-up-your-heart-with-these-exercises\/","title":{"rendered":"Pump Up Your Heart With These Exercises"},"content":{"rendered":"<div id=\"blogDetailBody\">\n<p>Between celebrating American Heart Month and Valentine\u2019s Day, February is the perfect time to give your heart some love and learn how to keep it in great shape all year long!<\/p>\n<p>Eric Fetterman, a physical therapist at ATI Physical Therapy in Elkton, MD, joins us today to offer these tips on heart healthy exercises.<\/p>\n<p>\u201cThe best thing you can do for your heart is go for a walk,\u201d says Eric. \u201cIt helps out with the cardio-pulmonary system and helps keep everything moving.\u201d<\/p>\n<p><strong>Get moving\u00a0<\/strong><\/p>\n<p>If you aren\u2019t able to walk because of an injury, Eric suggests any of these activities to get your heart rate up:<\/p>\n<ul>\n<li><strong>Bike<\/strong>: If your lower extremities can\u2019t handle walking, consider hopping on a bike. Biking (even stationary bikes) helps take pressure off your knees and joints and allows you to get in great exercise.<\/li>\n<li><strong>Pump your legs:<\/strong>\u00a0Stuck at a desk all day? Eric suggests pumping your ankles under your desk or kicking your knees out straight a few times a day, which promotes better blood flow.<\/li>\n<li><strong>Park far away:<\/strong>\u00a0No spots close to the door? No problem! Park far away and your heart will appreciate those extra steps you\u2019re taking.<\/li>\n<li><strong>Take the stairs:<\/strong>\u00a0When given the option, should you take a) the elevator, b) the escalator, or c) the stairs? The answer is\u2026the stairs! (Within reason, of course \u2013 no need to take 30 flights of stairs to your office on the top floor!) This is one of the simplest ways to get your heart rate up during the day and usually saves you time from waiting for the elevator.<\/li>\n<\/ul>\n<p>How much, how often, and how long?<\/p>\n<p>With our busy schedules, it\u2019s difficult to imagine where we can fit in extra exercise. Eric offers these suggestions that even the busiest among us can benefit from\u2026<\/p>\n<ul>\n<li><strong>Exercise doesn\u2019t have to be continuous:<\/strong>\u00a0The American Heart Association suggests that you exercise for 30 minutes each day, but you don\u2019t have to do it all at once. Break it up into small intervals \u2013 five extra minutes of walking from your car to your office door in the morning, five minutes up and down stairs throughout the day, a ten-minute walk over your lunch break, five minutes of knee raises in the late afternoon, and a five-minute walk when you take your dog out in the evening\u202630 minutes done!<\/li>\n<li><strong>Be active more days in the week than not<\/strong>: Eric tells patients to try to be active more days in the week than not, which typically equates to 3 or 4 days per week of exercise.<\/li>\n<li><strong>Find a half hour:<\/strong>\u00a0Aim to exercise for 30 minutes each day. If you are doing high-intensity interval training, this may be a little shorter, as your workout will be more vigorous than a brisk walk.<\/li>\n<\/ul>\n<p><strong>Don\u2019t overdo it<\/strong><\/p>\n<p>Exercise is great, but moderation and recovery time is important as well.<\/p>\n<ul>\n<li><strong>Set small, realistic goals:<\/strong>\u00a0If you want to walk a mile within a month, start small. Add a bit of distance to your walk and slowly work towards your goal.<\/li>\n<li><strong>Take time for recovery:<\/strong>\u00a0Adequate recovery time is especially important if you\u2019re new to regular physical activity or if you\u2019re engaging in vigorous workouts. \u00a0Your body needs time to recover, even during exercise itself. If you\u2019re engaging in interval training, take adequate breaks between exercise sets to get your heart rate back down.<\/li>\n<li><strong>Aim for 65%-80% capacity:<\/strong>\u00a0You don\u2019t need to work your heart at its full capacity during exercise\u2026in fact, you should avoid working yourself that hard on a regular basis! Instead, try to stay within 65%-80% of your heart\u2019s capacity for healthy exercise.<\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Between celebrating American Heart Month and Valentine\u2019s Day, February is the perfect time to give your heart some love and [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1093","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pump up your heart with these exercises | ATI<\/title>\n<meta name=\"description\" content=\"Between celebrating American Heart Month and Valentine\u2019s Day, February is the perfect time to give your heart some 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