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    ‘Ugh. Do I have to?’ Honest questions about cardio exercise, illustrated : NPR

    1 Min Read


    You want me to roller skate and play tennis five times a week? I barely have the time. Or the energy!

    You know that cardio exercise is good for your health. But it can be hard to work up the motivation to do it.

    If you’re in the camp of folks who are dragging their feet to start working out again, this comic is for you.

    Dr. Jayne Morgan, a cardiologist and the vice president of medical affairs at Hello Heart, a cardiovascular health tracking app, answers honest questions about the subject, and explains how to incorporate more heart-pumping movement into your everyday life.

    This comic was illustrated by Life Kit editor Malaka Gharib.


    How much cardio do I really need to do for it to be beneficial to my health? Adults should get 150 minutes of moderate intensity exercise a week (along with strength training twice a week), according to the U.S. Department of Health and Human Services. You’re not going to do it all at the same time! Dr. Jayne Morgan, a cardiologist, recommends breaking it up into 30-minute sessions, five times a week.


    I don’t have time for that! Lots of activities can be considered cardio, says Dr. Morgan. “Basically, anything that gets your heart pumping and into that target heart rate zone.”


    You want me to roller skate and play tennis five times a week? I barely have the time. Or the energy! Dr. Morgan suggests picking up the pace on other activities that you’re already doing.


    Remind me, why am I doing this again? “Our hearts are made of a kind of muscle that's similar to what's in our legs and arms. So when you are getting exercise, you're actually exercising your heart as well.” It’s super good for your health. It … Decreases long-term heart disease. Keeps your weight down. Lowers your blood pressure. Helps manage diabetes. Improves sleep quality.


    Can I break the 30-minute sessions into smaller chunks? You can try an “exercise snack,” says Dr. Morgan -- short bursts of intermittent exercise. These bursts of exercise, done on a regular basis, can increase your metabolism and help you live longer, says Dr. Morgan.


    How do I know if my heart rate is where it should be? To calculate your maximum heart rate, subtract your age from 220. Then aim to be in that 50-85% range of that number while doing cardio. To find out what your heart rate is, use your smartwatch or your fitness tracker to measure your heart rate -- or do it the old-fashioned way. Place two fingers against the side of your neck, next to your windpipe, until you feel your artery pulsating. Set a timer for 60 seconds and count the number of beats.


    I’m sorry, but I still can’t picture myself working out even like, once a week. That’s OK -- try walking! Any pace of walking you do provides some cardiovascular benefit and decreases your risk of stroke, says Dr. Morgan.

    The digital story was edited by Meghan Keane. The visual editor is Beck Harlan. We’d love to hear from you. Leave us a voicemail at 202-216-9823, or email us at LifeKit@npr.org.

    Listen to Life Kit on Apple Podcasts and Spotify, and sign up for our newsletter. Follow us on Instagram: @nprlifekit.





    This article was originally published by a www.npr.org . Read the Original article here. .

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