We recently talked about the Mayo Clinic and their comments on Nordic Walking. Here’s some more advice – this time from Mayo’s Dr. Rekha Mankad, M.D.
Rekha Mankad, M.D. Cardiac Specialist
“The American Heart Association recommends at least 150 minutes of moderate physical activity for adults each week. Also, aim to include strength training exercises at least twice a week. You may want to do stretching exercises as part of your exercise routine.
Physical activity can include many options such as:
- Climbing stairs
- Walking
- Jogging
- Swimming
- Biking
- Playing sports
It’s OK if you can’t exercise for long periods of time when you first begin. Even 10 minutes of exercise three times each day can reap health benefits.
So start moving. Even if you can only exercise for a short time at first, do what you can. Work your way toward larger fitness goals as you’re able.”
So Nordic Walking fits the bill. But as she says, you have to do it regularly. 150 minutes is 2 1/2 hours. that’s a half Hour 5 days a week. Push a couple days to an hour and you can take off for the weekend! And YES – lift weights. Calcium is produced in the bones by doing resistance lifting! A bonus. Oh, and S T R E T C H.
I recommend dividing your workout time into thirds….1/3 aerobic, 1/3 resistance and 1/3 stretching.