Your activity level is the single greatest risk factor for heart disease. The American Heart Association recommends getting at least 30 minutes of moderate activity most days of the week or 20 minutes of vigorous activity three to four days a week.
Maintaining the proper intensity level can help give your heart the highest health benefits. One way to determine your intensity level is simply gauging how you feel during activity. Moderate activity feels somewhat difficult, but you are able to carry on a conversation. Vigorous activity, on the other hand, is more challenging. Your heart rate is higher and you are unable to say more than a few words without taking a breath.
Many fitness devices and smart watches will calculate your heart rate and connect to your wellness portal, which can ensure that you are exercising safely and effectively. During moderate activity, your heart rate should remain between 50-70% of your max heart rate. To find your max heart rate, simply subtract your age from 220. Remember that if you are just getting started, aim for the lower end of moderate intensity and work your way up. Always talk with your doctor before beginning a new exercise regimen.
