In February, the world is awash in hearts of all kinds, from chocolate to paper, in celebration of Valentine’s Day. February is also American Heart Month, the perfect time to start an exercise habit that benefits your heart.

At about the size of your fist, your heart is a highly efficient pump. It beats 100,000 times a day, pumping nearly 2,000 gallons of blood – a rate of 5.5 quarts each minute. Unlike other muscles, your heart muscle doesn't tire from use.

But your heart is like other muscles in that it needs exercise to work at its best. Cardiovascular exercise (cardio), also known as aerobic exercise, is the best activity for your heart. Ideally, a brisk 30- to 40-minute walk, four to five days each week, will achieve the best results. If you don't have time for 30 to 40 minutes of moderate to vigorous activity all at once, you can break it down into two or three smaller periods of time each day and get the same benefits.

In fact, any activity that repeats and involves some vigorous movement of large muscles ‒ such as brisk walking, jogging, swimming or bicycling ‒ is good for your heart. Other activities such as mowing the lawn or taking the stairs instead of riding the elevator can increase your heart health.

The Makings of a Heart-Healthy Workout

When you exercise, you are training your heart to work better under pressure. Exercise forces your heart to supply your muscles with more oxygen and energy than is needed during rest. It also flushes out wastes that pile up in the muscles faster than when you are at rest. The result: a fit heart that can fill with blood and squeeze it out more efficiently.

Here's what a heart-smart exercise routine should include:

• At least five minutes of warmup. Starting your exercise session gradually helps prevent injury to your muscles and joints while minimizing aches and pains later. Take some deep breaths. If you are planning on a vigorous workout, warm up for a bit longer.
• Moderate exercise. Exercise moderately for at least 30 minutes, five days each week. Don't exercise to the point of total breathlessness. You should be able to carry on a conversation while exercising.
• A cool down. Let your body cool down by walking or pedaling slowly for at least five minutes and gradually return to rest. Do some gentle stretches to keep your body limber and flexible.

When starting an exercise program, particularly if you haven't been active, start easily, and slowly increase the intensity and length of the activity.

Choose activities that you will want to do every day. Remember, before starting a new exercise program, check with your healthcare provider. This is especially important if you have a long-term health problem or take medicines daily.

You will also benefit from lower-intensity activities like housework, gardening and walking for pleasure.

Source: The StayWell Company, LLC