“There must be perfect harmony among the various parts of the body.”
– Galen of Pergamon (2nd Century Physician)
We are living in uncertain times at the moment but if your government allows you to go outside to get some vitamin D lace up your sneakers and search for some nature. If you need to stay inside you can still benefit from movement. Did you know your feelings can influence your movement and your movement can impact your feelings too? For example, when you feel tired and sad, you may move more slowly. When you feel anxious, you many either rush around or become completely paralyzed. According to Dr. Srini Pillay from Harvard University “recent studies have shown the connection between our brain and our bodies is a “two-way street” meaning movement can change our brain, too!”  Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.
Heart Health Tips for Adults 
- Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.
Heart Health Tips for Children 
- Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
- Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
- Include vigorous-intensity activity on at least 3 days per week.
- Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
- Increase amount and intensity gradually over time.
To download the full Heart Health Recommendations click here.
Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort. 
Examples of moderate-intensity aerobic activities 
- brisk walking (at least 2.5 miles per hour)
- water aerobics
- dancing (ballroom or social)
- tennis (doubles)
- biking slower than 10 miles per hour
Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.
Examples of vigorous-intensity aerobic activities 
- hiking uphill or with a heavy backpack
- swimming laps
- aerobic dancing
- heavy yard work like continuous digging or hoeing
- tennis (singles)
- cycling 10 miles per hour or faster
- jumping rope
For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises. 
World Health Organization (WHO) Prevention tips 
Maintain social distancing 
Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.
Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.
- Wash your hands regularly for 20 seconds, with soap and water or alcohol-based hand rub
- Cover your nose and mouth with a disposable tissue or flexed elbow when you cough or sneeze
- Avoid close contact (1 meter or 3 feet) with people who are unwell
- Stay home and self-isolate from others in the household if you feel unwell
- Touch your eyes, nose, or mouth if your hands are not clean
To hear the latest facts and stay informed visit the WHO website here. Stay safe, be mindful of others and practice social distancing.
These are just a few cardio tips to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training. We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.
We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.
Assumption of the Risk: By attempting any of the exercises, you do so at your own risk. We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.
Not medical advice or physical therapy. This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.
- PILLAY, S.M., MARCH 28, 2016-last update, How simply moving benefits your mental health.
- AMERICAN HEART ASSOCIATION STAFF, Apr 18, 2018-last update, American Heart Association Recommendations for Physical Activity in Adults and Kids.
- WORLD HEALTH ORGANIZATION (W.H.O.) MEDICAL STAFF, Last updated 18 March, 2020-last update, Coronavirus disease (COVID-19) advice for the public. [March 28, 2020].