How much exercise is enough for your Cardiovascular Health ?

The answer to "how much" depends on the exercise that you prefer to do. Exercise regime of differing people differs from just jogging to power lifting, as it depends on your present health and interest level. All exercises are not meant for every person. A person who has never done any exercise can't directly jump for power lifting, thinking that it will benefit him/her more. If you want to go for intense exercises than it is better to increase your exercise level gradually with the help of a professional fitness trainer.

How much exercise is enough for your Cardiovascular Health ?

When we discuss exercises for your cardiovascular health then keep it in mind that these exercises are not meant to make you a bodybuilder but to increase the health of your heart and keep you away from cardiovascular diseases.

Here are some points that can help you in making an exercise schedule.

  • 150 minutes of moderate exercise per week is sufficient for heart health. It means 30 minutes per day for 5 days in a week.
  • If you can't exercise continuously for 30 minutes due to some health reasons then you may divide the time in 2 or 3 segments of 15 or 10 minutes.
  • If you prefer vigorous exercise then you may save 50% of your time. 75 minutes of vigorous exercise is sufficient, which is just 15 minutes per day for 5 days in a week.
  • If you want to do a combination of moderate and vigorous exercise then anything between 15 to 30 minutes per day is sufficient.

Below we have mentioned some moderate and heavy exercises to give you an idea about them. Even if the exercise that you prefer is not listed in it, you will get an idea if it is moderate or vigorous. So you may decide a exercise schedule.

List of Moderate Intensity Exercises

  • Walking at a pace of faster than 3 miles per hour
  • Cycling slower than 10 miles per hour
  • Ballroom dancing
  • Light Gardening
  • Tennis doubles
  • Water Aerobics

List of Vigorous Intensity Exercises

  • Running or Jogging
  • Swimming laps
  • Aerobic dancing
  • Jumping Rope
  • Heavy Gardening (like continuous digging)
  • Cycling faster than 10 miles per hour
  • Hiking uphill

Note: Before making an exercise schedule it is better to take your present health into consideration. If you already have some medical condition then decide your exercise schedule after consulting your physician.
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