Heart Healthy Exercises
Simple exercises that you can do anywhere and anytime to support your heart health: aerobic, resistance, stretching and balance.
Chair Squats
- Stand up from your chair and take a step forward.
- Keep your weight in your heels and lower down toward the chair. Stop right before you sit.
- Raise your body back up to standing and repeat. (Go for 10 and do another set).
Jumping Jacks
- Stand with your feet together and arms by your sides.
- Quickly raise both arms overhead while also jumping out both of your feet.
- Jump back into the starting position and repeat (30 Jacks)!
Lunges
- Stand with your feet shoulder-width apart.
- Slowly step forward with your left leg while bending your knee to form a 90 – degree angle.
- Bring your left leg back to a standing position. Repeat on other side (try for 10 on each leg).
Desk Push Ups
- Take a few steps back and put both palms flat on the front of your desk.
- Make sure hands are shoulder width apart.
- Lower yourself down toward the desk and push back up (try for 20 push ups)!
Seated Leg Raise
- Sit upright in your desk chair.
- Extend your legs forward so they are parallel to the floor.
- Hold for 10 seconds.
- Repeat and complete 10 times.
Torso Twist
- Sit in a chair and face forward.
- Place both hands behind your head with elbows out to the sides.
- Slowly twist your torso to one side.
- Hold for 5-10 seconds and repeat on the other side (try to do this for 1-2 minutes).
HEART HEALTH FUN FACTS
- The human circulatory system is made up of approximately 60,000 miles of blood vessels – that’s enough to circle the Earth more than twice!
- Dark chocolate, in moderation, may have heart health benefits. It contains antioxidants and has been linked to improved blood flow.
- Laughter is good for the heart. It can improve blood flow and increase the function of blood vessels.
To Learn More Contact:
Laurel Parins
Health and Well Being Educator
UW-Madison Extension, Oneida County
Phone: 715-365-2750
Email: lparins@wisc.edu
