Heart-Healthy Activities

1 Sneak in surges
The next time you’re out walking and you’re warmed up, step up the pace for a minute or two. Slow down to take a breather, then repeat. You’ll not only burn more kilojoules, but you’ll also condition your body to feel comfortable at a faster pace so you’ll be able to move more briskly every time you walk.

2 Power clean
Give your home a regular, energetic cleaning. Alternate between upstairs and downstairs chores (instead of doing one floor at a time) to make use of the stairs – they’re your home’s best kilojoule burner. But be careful going downstairs, especially if you have problems with balance. It’s very easy to fall, particularly when carrying a vacuum cleaner.

3 Step up
Whenever you see a set of stairs, use them. If there’s time (and you’re really enthusiastic), go back down and climb them again. If flexibility and balance aren’t an issue, take two steps at a time. It’s an easy way to get a burst of exercise intensity every day.

4 Head for the hills
Walking or riding a bike uphill means working harder against gravity – an added challenge for your muscles, heart and lungs. Tackle some slopes (start with gentle ones) once or twice a week.

When walking uphill, lean forward slightly to engage your powerful gluteal muscles. Walking downhill can be harder on your knees, so slow your pace, keep your knees slightly bent and take shorter steps.

5 Dance, dance, dance
Whether it’s country dancing or ballroom, dancing burns 2015 kilojoules an hour, uses your muscles in new ways and puts joy in your heart. Some cardiologists say that patients who dance are the healthiest of them all. Try to go dancing twice a month.