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How Much Exercise Should You Get?

How much exercise should you get? Whether it’s walking, running, biking, swimming, playing sports or doing yoga, the goal is for adults to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise (or a combination of both) per week. Kids should get at least 60 minutes of physical activity every day.

How you achieve this goal is up to you. Thirty minutes five times a week, 50 minutes three times a week, or just 22 minutes every day. You’ll experience benefits even if you divide your daily time into two or three blocks of 10 to 15 minutes each.

“As an avid runner for over 20 years, I make it my goal to move every day for at least 45 minutes. I love to mix my exercise routine up. It may involve spinning, weight training, walking/running or yoga but my goal is always 45 minutes of movement,” said Michele A. S. Fabi of CEO of C2RS and co-chair of the 2019 Kalamazoo Heart Walk Adventure.

Activity like Fabi’s is an example of the American Heart Association’s Healthy For Good Movement. Healthy for Good can inspire you to create lasting change in your health and your life, one small step at a time.

Maybe you haven’t been active for a while. No problem! Just get started. Even if you’re already active, here are some easy ways you can add more steps into your day:

  • Grab the leash & take the dog out for a walk.
  • Walk the kids to the park or playground.
  • Forget about rock star parking. Park a bit farther from the entrance to your workplace, school, grocery store, restaurants, etc.
  • Take the stairs instead of the elevator, even if just for one or two floors.
  • Walk to a nearby restaurant for lunch or dinner instead of driving.
  • Catch up with a friend by walking around the block while you chat on the phone.

You can practice Moving More at the Southwest Michigan Heart Walk on its new date, Saturday, May 18, 2019. The revamped Heart Walk will be adding zones throughout the event that will help participants Be Well, Eat Smart, Add Color to their lives and Move More. Challenges and engagement spaces are being added to the route along the campuses of Kalamazoo College and WMU. Cardiovascular disease survivors from across the state will be honored and there will be kid’s activities, a pet zone, music and more! This is a family and pet-friendly event.

The Heart Walk is the American Heart Association’s mission – building healthier lives, free of cardiovascular diseases and stroke – in action. Held annually, the walk celebrates those who have made lifestyle changes in an effort to improve their hearthealth, and encourages others to take the pledge to live healthier lifestyles, while raising the funding needed for life-saving research and education.

“The opportunity to Move More with so many inspiring people at the Heart Walk is a privilege and I am thankful every day for my good health,” said Fabi.

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