Get active: Study find any activity better for heart than sitting, even sleep
There are plenty of ways to get active during fall and winter.
Get moving - it’s good for your heart.
That’s the finding from a new study supported by the British Heart Foundation (BHF) and published in the European Heart Journal.
University College London (UCL) researchers analyzed data from six studies encompassing 15,246 individuals from five countries, which revealed a hierarchy of behaviours in a 24-hour day that emphasize the positive impact of moderate-vigorous activity on heart health, followed by light exercise, standing, and then sleeping.
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Sitting appears to be the hardest on heart health, but even minor changes can yield significant results.
“The big takeaway from our research is that while small changes to how you move can positively affect heart health, the intensity of movement matters. The most beneficial change we observed was replacing sitting with moderate to vigorous activity – which could be a run, a brisk walk, or stair climbing – any activity that raises your heart rate and makes you breathe faster, even for a minute or two,” Dr. Jo Blodgett, first author of the study from UCL Surgery & Interventional Science and the Institute of Sport, Exercise & Health, said in a statement.
The weather may start to cool in your area, but there is plenty to do outside.
Here are some heart-healthy activities you can do in the fall and winter. If you take on a new exercise routine, checking with a healthcare provider first is always good.
Hiking or trail running. Explore local trails by enjoying the crisp fall air or winter snow. Cycling. Bundle up and hop on your bike for a scenic ride. Fall foliage or snow-covered landscapes can add more beauty to your cycling adventure. If you plan on heading out when snow and ice are on the ground, consider having your bicycle fitted with winter tires.
Leaf raking. You can burn between 250 and 400 calories raking leaves for an hour, and you’ll have a clean yard by the end of it.
Winter sports. This is Canada. We can’t make a list of winter outdoor activities without including skiing, snowboarding, or ice skating. Other activities to consider? Tobogganing and snowshoeing.
Nature scavenger hunt. Create a list of items related to the season—colorful leaves, pinecones, or unique winter berries—and embark on a nature scavenger hunt. This activity keeps you moving while appreciating the beauty of the changing seasons. Looking for inspiration? Here’s a checklist you can use as is or modify!
Remember to dress according to the weather conditions, stay hydrated, and have fun.
WATCH: Five steps to a healthier fall
Header image: (Barbara Olsen/Pexels)