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Exercise recommendations to lower heart disease risk

adults exercising

Being physically active is critical for many facets of our health, including the prevention of heart disease and stroke. In fact, experts say a sedentary lifestyle is one of the five key risk factors for heart disease.

Here are some recommendations from the American Heart Association for physical activity in adults:

  • To improve overall heart health: Get at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. You can also combine moderate and vigorous activity. Dividing your time into two or three segments of 10 to 15 minutes per day can also be beneficial.
  • To help lower your blood pressure or cholesterol: Get 40 minutes of moderate to vigorous aerobic exercise at least three times a week.

Do you hate the gym, but want to get more exercise? Here is some advice from Debra Doubek, MD, medical director for Via Christi LIGHT, about beginning a new exercise routine:

  • Start somewhere. Starting a new habit is often the most difficult part. Begin with making one healthy change. Once you have mastered that, move on to another. Exercise is not "all or nothing."
  • Begin with what you enjoy most. Physical activity can be anything that makes you move and burn calories. If you like walking or being out in nature, begin with activities there. It is generally easier to get in physical activity when you are looking forward to it.
  • Take it one day at a time. Everyone will inevitably miss their goals at some point. Do your best to forget any perceived failure and pick right back up where you left off. Each day is a new day and new opportunity for success.
  • Some is better than none. Remember, getting some exercise is better than getting no exercise!

 To speak to someone about exercise and weight loss in the Manhattan area, please contact Via Christi LIGHT at 785-565-2900.

For Ascension Via Christi Weight Management resources in Wichita, visit

About Michelle Kennedy

Michelle Kennedy is the Senior Marketing Specialist for Ascension Via Christi Hospital in Manhattan, Ascension Via Christi Hospital in Pittsburg and Wamego Health Center. She is a proud wife and mom and loves cooking, camping and spending time outdoors, her dogs and reading.