Challenge Tips

There’s a dynamic duo that’s proven to benefit heart health: a workout blending aerobic exercise and resistance training. This combo enhances cardiovascular fitness, reduces blood pressure, and promotes overall heart well-being. It also improves your muscle tone and stamina.

The American Heart Association (AHA) and the American College of Sports Medicine (ACSM) advocate for this pairing. They recommend at least 150 minutes of moderate-intensity aerobic exercise plus 2 days of resistance training per week.

For the most heart benefits, aim for at least 30 minutes of aerobic exercise per session. You can make the most of your workout by combining activities like brisk walking, cycling, or swimming with bodyweight exercises like squats, lunges, or push-ups.

If you’re short on time, here’s how you can do it today:

1. During your break, take a brisk, 5-minute walk. Try to walk quickly to get your heart pumping.
2. Spend the next 5 minutes doing a combination of squats, calf-raises, standing push-ups, or lunges.

If you have enough time, repeat the above steps until you’ve exercised for at least 30 minutes.

Get inspired! See how one #healthynurse walks her way to wellness while she works.

Use the social media links on the left side of your page to share this with a nurse and invite them to join Healthy Nurse, Healthy Nation!

Find this helpful? Forward this email to a nurse friend or colleague and encourage them to sign up for the challenge at hnhn.org/challenges.

Missed Day 6? Catch up here. Join us on day 8.

This challenge is sponsored by Humana. 

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