Three moves to get you started
Regular physical activity is essential for maintaining a healthy heart. But it can be hard to know where to start — and even harder to stick with it.
An easy way to make exercise less intimidating, while still staying active, is to choose just three moves as your core workout.
Your daily routine
They should be moves that you can do anywhere — at the gym, at home or while travelling. Perform them frequently (aim for a minimum of three times a week for at least six weeks) until they become habitual.
These three exercises will become your baseline. Now, if you choose to, you can build on this foundation by adding more cardio activities to the routine, like walking or cycling. However, even if you are busy, tired or unwell and you need to cut back on your full workout, you should always try to continue your “core three.”
All-over conditioning
You can pick any three moves that you feel comfortable doing. But it’s a good idea to try to engage different parts of your body. Here’s an example of one combination that engages the abdominals, the upper body and the lower body. Try starting with one set of 10 reps for each exercise. Gradually build up to two or three sets of 8 to 15.
- Dumbbell squat. Begin with your feet a little more than shoulder-width apart, knees slightly bent, arms extended in front of your chest, with a dumbbell in each hand. Breathe in and lower your body by bending at the knees as if you are lowering yourself onto a chair. Be careful not to let your knees stick out past your toes. Pause when your thighs are almost parallel to the floor. Exhale, and slowly return to the starting position using your thighs to push up.
- Chest fly. Lie on the floor on your back, with your arms extended to the side holding a dumbbell or bottle of water in each hand. With elbows slightly bent, raise your arms toward the ceiling, as if you are hugging a large tree. Slowly lower arms to just above the floor. Repeat.
- Crunches. Start by lying on your back, with knees bent and feet flat on the floor. Next, bend your arms, lightly touch your fingertips to your ears, and point your elbows out to the side. Keeping your chin out and eyes focused on the ceiling, pull your belly button in (imagine it sinking into the floor) and raise your head and shoulder blades a few inches off the floor while you exhale. Hold, then slowly return to the start position as you inhale.
By performing these exercises, you’ll feel stronger, healthier and more active in every aspect of your life. Before you know it, exercise will become a regular part of your heart healthy routine!