FEBRUARY 2025

Exercise and Movement with Dan Trongone

Worksite Wellness Coordinator

Importance of Cardiovascular Exercise for Heart Health:

Cardiovascular exercise, often referred to as "cardio," is any physical activity that increases your heart rate and helps improve the efficiency of your heart and lungs. The primary goal of cardio exercise is to enhance cardiovascular endurance by strengthening the heart and increasing the body's ability to transport and use oxygen. These activities elevate your heart rate and are typically sustained for longer periods, from 20 minutes to an hour or more, depending on fitness levels and goals. Dr. Peter Attia recommends Zone 2 cardio. Examples of Zone 2 cardio exercises are:

• Running/jogging/brisk walking
• Cycling
• Swimming
• Rowing
• Jump roping
• Dancing
• Hiking

The Importance of Zone 2 Cardio:

Zone 2 cardio forms the foundation for endurance athletes but is also beneficial for anyone seeking improved cardiovascular health, fat loss, to reduce stress, increase overall fitness levels, and/or metabolic health. It is often emphasized in training programs because it provides a balance between being easy enough to recover from and effective enough to deliver significant long-term benefits. Cardiovascular exercise is an essential part of a well-rounded exercise routine.

Zone 2:

• Can be done for longer durations (30–90+ minutes) since the intensity is sustainable.
• Should feel comfortable, but challenging.
• Is often described as "conversation pace" - you can talk without gasping for air.

How do I get started?

• Consider utilizing any of your 5 free personal training sessions to accomplish your movement goals.

• Try out any of our group fitness classes.

• Register Here for our February Cardio Challenge.

Tips on Keeping a Healthy Heart

Enjoy a heart-healthy eating style. There is no single food that is all good or all bad. What’s important for heart health is not individual foods, but the overall eating pattern. Eating nutritious foods that are higher in vitamins, minerals, fiber, and antioxidants all play their role in reducing risk for heart disease.

In short, a heart-healthy eating style includes more vegetables, fruit, whole grains, and beans, and fewer processed foods that are often high in salt and saturated fat.

Some heart-healthy foods to include in your regular meals:

• An array of colorful fruits and vegetables, like tomatoes, carrots, bananas, bell peppers, blueberries, and beets (colorful fruits and vegetables contain antioxidants that help to reduce inflammation)

• Leafy greens, like kale, spinach, and bok choy (leafy greens are rich in nitrates that can help manage blood pressure)

• Frozen or canned fruits and vegetables, preferably ones that don’t have added sodium, sugars, butter, or sauces

• Whole grain baked goods, pastas, and cereals (whole grains contain fiber to help maintain healthy cholesterol levels)

• Protein sources like legumes, nuts (that also contain fiber), and seafood (that also contains anti-inflammatory polyunsaturated fats, like omega-3s)

• View this blog post to find practical tips that are easy to incorporate into your daily routine for lasting results. It is packed with valuable insights you can take to heart (no pun).

Behavioral Health with Claribel Gill, LAMP Counselor,

Mental Health Therapist, & Care Coordinator

Stress and Heart Health

Although some risk factors for heart disease are beyond our control, there are many ways to support your heart health. One important step is managing stress. Here are some helpful tips to reduce stress and protect your heart:

• Simplify your schedule - If you are feeling rushed or too busy, prioritize essential items on your calendar and to-do lists.

• Practice relaxation techniques - Try listening to relaxing music or try a stress management or relaxation class/video.

• Get enough sleep - Adults should strive for seven to nine hours of quality sleep each night.

• Exercise regularly - Movement can get your blood and endorphins flowing, relieving stress, tension, anxiety, and depression.

• Maintain social connection - It is important to make time for friends and family and talk with people you trust.

• Talk to your doctor - Be open and honest with your doctor so they can assess your situation and if necessary, advise further treatment options like medication or therapy.

• Reach out to a therapist - A therapist can help you recognize and develop healthy coping skills to manage your stress.

• Cut out smoking and limit unhealthy foods and alcohol.