Heart Healthy Exercises

Simple exercises that you can do anywhere and anytime to support your heart health: aerobic, resistance, stretching and balance.

Chair Squats

  1. Stand up from your chair and take a step forward.
  2. Keep your weight in your heels and lower down toward the chair. Stop right before you sit.
  3. Raise your body back up to standing and repeat. (Go for 10 and do another set).

Jumping Jacks

  1. Stand with your feet together and arms by your sides.
  2. Quickly raise both arms overhead while also jumping out both of your feet.
  3. Jump back into the starting position and repeat (30 Jacks)!

Lunges

  1. Stand with your feet shoulder-width apart.
  2. Slowly step forward with your left leg while bending your knee to form a 90 – degree angle.
  3. Bring your left leg back to a standing position. Repeat on other side (try for 10 on each leg).

Desk Push Ups

  1. Take a few steps back and put both palms flat on the front of your desk.
  2. Make sure hands are shoulder width apart.
  3. Lower yourself down toward the desk and push back up (try for 20 push ups)!

Seated Leg Raise

  1. Sit upright in your desk chair.
  2. Extend your legs forward so they are parallel to the floor.
  3. Hold for 10 seconds.
  4. Repeat and complete 10 times.

Torso Twist

  1. Sit in a chair and face forward.
  2. Place both hands behind your head with elbows out to the sides.
  3. Slowly twist your torso to one side.
  4. 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.

 

Accommodation Requests:

Accessibility is important to Extension Oneida County. UW-Madison’s Division of Extension is committed to creating an accessible, inclusive, and equitable experience for all program participants. In partnership with the McBurney Disability Resource Center at UW-Madison, the division evaluates and responds to requests for disability accommodation(s), in accordance with the Americans with Disabilities Act. Learn more online here or email jyoung43@wisc.edu or call 715-365-2750 to learn more.

 

 

Language Accessibility:

Please make requests for reasonable accommodations to ensure equal access to educational programs as early as possible preceding the scheduled program, service, or activity. For communicative accommodations in languages other than English, please contact jyoung43@wisc.edu, Jessica Young, 715-365-2750. For communicative accommodations based on a disability, please contact Heather Lipinski Stelljes at: heather.stelljes@wisc.edu for the public.

 

 

To Learn More Contact:

Laurel Parins

Health and Well Being Educator

UW-Madison Extension, Oneida County

Phone: 715-365-2750

Email: lparins@wisc.edu

 

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