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Break a Sweat for World Heart Day

World Heart Day is a global campaign committed to bringing awareness to the number one killer in the world that takes 17.9 million lives each year—heart disease.

Did you know, at least 80% of premature deaths from heart disease and stroke could have been avoided? World Heart Day, on September 29th, is an opportunity for people all around the world to take control of their cardiovascular health and encourage others to do the same. You can be proactive about your heart health by getting your heart rate up and breaking a sweat.

Cardio and Heart Health

We’ve all heard about the positive benefits of cardio: mood improvements, better sleep, muscle toning, improved focus, and more. But if none of those reasons motivate you to lace up your running shoes, how about the undeniable benefits it has on heart health and longevity?

The Annual Review of Public Health released a study in 2011 on the relationship between physical activity and cardiovascular disease, or CVD. The results show that physical inactivity is associated with the highest risk for CVD, while volumes of high aerobic exercise are associated with the lowest risk of CVD. 

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The American Heart Association recommends the average person engage in at least two-and-a-half hours of moderate-intensity cardiovascular exercise per week. But, the Center for Disease Control and Prevention reports that only one-half of Americans meet these guidelines.

Think Outside of the Box

Implementing cardio into your week doesn’t mean you have to start training for a marathon. Spice up your cardio routine with these unique exercises guaranteed to get your heart rate up:

  • Cycling
  • Swimming
  • Dancing
  • Rowing
  • Kickboxing
  • Speed Walking
  • Jumping Rope
  • Tennis
  • Hiking
  • Climbing Stairs

Any Activity is Better Than No Activity

Although cardio is the most effective type of exercise for heart health, any kind of mobility is better for your heart than immobility. In the 1950s, a study found the conductors of London’s double-decker buses had significantly lower rates of coronary heart disease than the drivers of the bus, along with fewer reported incidents of coronary heart disease among English postmen than telephone operators working at the same company.

These reports were the first of their kind to show the correlation between frequent physical activity and heart health. With this knowledge, doctors and scientists have been examining the relationship between physical activity and cardiovascular health benefits for decades. Thus, finding that the least amount of activity someone can do to produce health benefits is to stand. Standing, although requiring minimum effort, can improve overall health by reducing risks caused by prolonged sitting.

On days when your schedule isn’t flexible enough to fit in a cardio session, try to work in time on your feet throughout the day. Use these simple tips to incorporate more standing into your busiest days.

At work

  • Park further away from the building
  • Take the stairs
  • Stand at your desk while you work
  • Go on a walk on your lunch break
  • Hold standing meetings
  • Walk over to your colleague to talk instead of calling or messaging them

At home

  • Cook a healthy dinner that takes time to prepare
  • Take your dog on a walk
  • Eat meals standing up
  • Walk around while you’re on the phone
  • Stretch while you watch tv
  • Do chores standing up

Albuquerque ER & Hospital encourages you to take the initiative this World Heart Day by committing to a more active lifestyle. And in the case of a medical emergency, we are here to help 24 hours a day, 7 days a week, 365 days a year.

Disclaimer: As a service to our readers, Albuquerque ER & Hospital and Nutex Health state no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.


Nutex Health, Inc supports you and your family’s health. You can depend on Albuquerque ER & Hospital, or any one of our concierge-level, medical facilities to deliver the emergency care you deserve, 24 hours a day, 365 days a year.