This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

It’s time to get up off the couch and get moving. February is National Heart month and all month long FOX8 will share tips for a heart healthy you.

Every Monday we’ll be joined by personal trainer April Hartsook to learn exercises to keep the blood flowing.

Why Exercise for a Healthy Heart?

• Exercise strengthens the heart and cardiovascular system
• Lowers Blood pressure
• Reduces fat around the heart
• Reduces stress anxiety, tension and even depression

Before beginning a new exercise regimen

• Check with you doctor
• Pay attention to medicines currently taking or any changes that have occurred
• Get the ok to push, pull or move heavy things (weights or other tools for outdoor exercises)

The American heart Association recommends 150 min per week of moderate exercise to boost your body’s heart and overall health.

• 30 minutes 5 times a week 9 or mix and match as time allows)
• To refrain from boredom or plateaus mix things up
• 5 of the BEST cardio workouts include (Brisk walking, Running, Swimming, Cycling, and my favorite Interval or plyometric training)

What is the Best type of exercise for a healthy heart?

• (Cardiovascular or aerobic activity) aka Cardio exercise strengthens the heart and lungs.
• heart rate increases there is a stronger flow of oxygenated blood thus improving circulatory systems as well as improving the body’s ability to use oxygen.
• Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.

Examples of exercise for everyday heart health- 3 sets 10 reps pre set or count

• Marching in place or High Knees if fitness level is present (30 seconds)
• Pretend jump rope (act as if, hopping in place rotating the hands) (20 seconds)
• Jumping Jacks or Step Jacks (10)
• Speed bag work with arms (10 count)
• Toe touch Squats (with Jump up if fitness level is there) (10)
• Higher levels of fitness (Star jumps, Burpees, Running in place, Xjump squats