{"id":8147,"date":"2021-10-28T09:50:07","date_gmt":"2021-10-27T20:50:07","guid":{"rendered":"https:\/\/blog.myfoodbag.co.nz\/?p=8147"},"modified":"2023-08-09T12:04:57","modified_gmt":"2023-08-09T00:04:57","slug":"move-more-for-a-healthy-heart","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2021\/10\/28\/move-more-for-a-healthy-heart\/","title":{"rendered":"Move More for a Healthy Heart with Lily Henderson"},"content":{"rendered":"\n<p class=\"has-medium-font-size\"><strong>Getting fit doesn\u2019t have to be hard work. There are plenty of ways to build movement into your lifestyle that can still help you to reach your health and fitness goals, writes Lily Henderson, National Nutrition Advisor for the <a href=\"https:\/\/www.heartfoundation.org.nz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Heart Foundation<\/a>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1676\" src=\"\/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1.jpeg\" alt=\"healthy heart\" class=\"wp-image-8157\" title=\"\" srcset=\"\/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1.jpeg 2560w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-300x196.jpeg 300w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-1024x670.jpeg 1024w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-768x503.jpeg 768w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-1536x1006.jpeg 1536w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-2048x1341.jpeg 2048w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-1080x707.jpeg 1080w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-1280x838.jpeg 1280w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-980x642.jpeg 980w, \/wp-content\/uploads\/2021\/10\/iStock-1037007848-scaled-1-480x314.jpeg 480w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How being active helps your heart<\/h4>\n\n\n\n<p>Regular physical activity is one of the best things you can do to live longer and reduce your risk of heart disease<sup>1<\/sup>. It can help to manage many of the risk factors connected with heart disease like your blood pressure, cholesterol, and blood sugar levels<sup>1<\/sup>.<\/p>\n\n\n\n<p>Being active also helps to lower your risk of developing depression and anxiety<sup>2,3<\/sup>, may help to manage stress<sup>4<\/sup>, and improves your sleep quality<sup>5,6<\/sup>. All of which benefit your heart health too.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How much to get the benefits?<\/h4>\n\n\n\n<p>We recommend doing at least 150 minutes of physical activity each week. Aim for this to be moderate-intensity, which makes you feel warmer and breathe harder than normal but still able to talk. The more you can do above this \u2013 the better for your heart health.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Every little bit counts<\/h4>\n\n\n\n<p>150 minutes may sound like a lot, but it doesn\u2019t matter how you do it.<\/p>\n\n\n\n<p>Whether you do short 5 or 10-minute bursts of activity across the day or longer sessions \u2013 it all counts. Great news if you struggle to find time to fit it in!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">The best type of exercise<\/h4>\n\n\n\n<p>Aerobic activity like walking is good for your cardio-respiratory fitness (also called cardiovascular fitness) and your heart health. But there are wider health benefits to doing strength, balance, and flexibility activities too.<\/p>\n\n\n\n<p>What\u2019s most important is that you\u2019re moving your body. The best type of exercise is the one that you enjoy and one that you\u2019ll keep doing.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Don&#8217;t forget about sitting<\/h4>\n\n\n\n<p>Our jobs and lifestyle can have a huge influence on the time we spend sitting. You may be getting in enough activity each week but still sitting for long hours during the day.<\/p>\n\n\n\n<p>Our latest evidence shows people who sat for the longest (&gt;8 hours\/day) had an increased risk of death from heart disease when compared to people who sat the least<sup>1<\/sup>.<\/p>\n\n\n\n<p>If you have a sedentary job, think about ways to build more movement into your day.<\/p>\n\n\n\n<p>Whether you\u2019re in an office or at home, this could be as simple as:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>getting outside for fresh air during breaks<\/li><li>stepping away from your desk to eat<\/li><li>standing and stretching throughout the day.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Five ways to build movement into your lifestyle<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Look <\/strong><strong>for opportunities: <\/strong>embrace any chance to add activity to your day. Like parking further away, taking the stairs or doing jobs around the house.<strong><\/strong><\/li><\/ol>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"2\"><li><strong>Find an activity you enjoy and it won\u2019t feel like exercise: <\/strong>like a scenic walk, gardening or playing a team sport.<strong><\/strong><\/li><\/ol>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"3\"><li><strong>Focus on building the habit: <\/strong>put your active wear on as soon as you break for lunch or when you get up in the morning. <strong><\/strong><\/li><\/ol>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"4\"><li><strong>Be realistic with your time: <\/strong>if life is busy, commit to a 15-minute walk instead of a longer one. Every little bit counts. <strong><\/strong><\/li><\/ol>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"5\"><li><strong>Get a work colleague or friend to join you: <\/strong>you\u2019re more likely to do it if you\u2019re accountable. <strong><\/strong><\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">References<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><a href=\"https:\/\/www.heartfoundation.org.nz\/resources\/physical-activity-sedentary-behaviour-and-heart-health-position-statement\" target=\"_blank\" rel=\"noopener\">Heart Foundation Physical activity, Sedentary Behaviour and Heart Health Evidence paper, 2018<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29690792\/\" target=\"_blank\" rel=\"noopener\">Schuch FB et al. Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. Am J Psychiatry. 2018;175(7):631-48.<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31209958\/\" target=\"_blank\" rel=\"noopener\">Schuch et al. Physical activity protects from incident anxiety: A meta-analysis of prospective cohort studies. Depress Anxiety. 2019;36(9):846-58.<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30159718\/\" target=\"_blank\" rel=\"noopener\">M\u00fccke M et al. Influence of Regular Physical Activity and Fitness on Stress Reactivity as Measured with the Trier Social Stress Test Protocol: A Systematic Review. Sports Med. 2018;48(11):2607-2622.<\/a><\/li><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28458924\/\" target=\"_blank\" rel=\"noopener\">Dolezal et al. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. 2017; 2017,1364387.<\/a><\/li><li><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-020-0913-3\" target=\"_blank\" rel=\"noopener\">Vanderlinden et al. Effects of Physical Activity Programs on Sleep Outcomes in Older Adults: A Systematic Review. Int J Behav Nutr Phys Act. 2020;17(11)<\/a><\/li><\/ol>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile has-background\" style=\"background-color:#eeeeee;grid-template-columns:42% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"\/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-1024x1024.png\" alt=\"\" class=\"wp-image-8153 size-full\" title=\"\" srcset=\"\/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-1024x1024.png 1024w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-300x300.png 300w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-150x150.png 150w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-768x768.png 768w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-1536x1536.png 1536w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-2048x2048.png 2048w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-500x500.png 500w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-1080x1080.png 1080w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-1280x1280.png 1280w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-980x980.png 980w, \/wp-content\/uploads\/2021\/10\/Lily-Henderson-Blog-480x480.png 480w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-text-color has-medium-font-size\" style=\"color:#696864\">About the expert<\/p>\n\n\n\n<p class=\"has-text-color has-large-font-size\" style=\"color:#696864\">Lily Henderson<\/p>\n\n\n\n<p class=\"has-text-color has-medium-font-size\" style=\"color:#696864\">National Nutrition Advisor, Heart Foundation<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#696864\">Lily is a New Zealand Registered Dietitian and board member of the Australasian Society of Lifestyle Medicine. She is passionate about using the latest evidence to educate kiwis with simple and meaningful lifestyle messages. As a mum of two young children, she understands the daily juggle to achieve a healthy lifestyle. When it comes to food, Lily aims to keep it real and focuses on all the tasty whole foods that nourish your body instead of excluding foods. When Lily isn\u2019t cooking, baking, or thinking about food she is often writing about food. She appreciates a wide range of cuisines but can\u2019t go past a mezze platter loaded with seasonal veg, dips, breads, and cheeses.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Getting fit doesn\u2019t have to be hard work. There are plenty of ways to build movement into your lifestyle that can still help you to reach your health and fitness goals, writes Lily Henderson, National Nutrition Advisor for the Heart Foundation. How being active helps your heart Regular physical activity is one of the best [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":8159,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2353,2366,2361],"tags":[2128,1745,2143,2144,2145],"class_list":["post-8147","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-blog","category-exercise","category-fresh-start","tag-exercise","tag-fresh-start","tag-heart-foundation","tag-heart-healthy-2","tag-lily-henderson","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/8147","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=8147"}],"version-history":[{"count":2,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/8147\/revisions"}],"predecessor-version":[{"id":23310,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/8147\/revisions\/23310"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/8159"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=8147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=8147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=8147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}