This winter, the American Heart Association recommends that everyone get 30 minutes of heart healthy exercise most days of the week ”“ even during those very cold and snowy days ”“ to help prevent heart disease, the nation’s number one killer.

According to the American Heart Association, exercising in cooler weather has some distinct advantages over working out in the warmer weather. Winter’s chill can make people feel more awake and invigorated. People can also work out harder in the cold weather, which means burning even more calories. Heading outside in the winter is also a great way to take in the sunlight during the shorter winter days. Not only does light dramatically improve many people’s moods, it also helps them get vitamin D.

The AHA encourages walking as a primary heart healthy activity since people are more likely to stick with walking than any other exercise.

Why walking? It’s efficient. Just 30 minutes of walking a day can improve circulation, lower cholesterol and blood pressure, and help people lose weight. It’s free, simple and convenient. There’s no equipment required, nothing complicated to learn and it can be done almost anywhere.

There are dozens of ways to fit in bursts of walking this season, and it’s customizable. By changing up the time, distance, pace and route, people can create the right individual walking program.

There are dozens of other ways to get physical activity inside, too. Weights ”“ such as a set of 5-pound and 10-pound dumbbells ”“ are a great investment, but not absolutely necessary. Adding in an exercise circuit is a great way to stave off boredom and get a lot done in a short amount of time. Circuits like the exercises below can be done at home or at a gym. Ideally, circuits include a cardio burst of 1-2 minutes, followed by 3-5 exercises that work various parts of the body.

For example:

”¢ Jump rope, jog in place or run steps ”“ start with 1 minute and progress to 2

Ӣ 10 pushups

Ӣ 20 crunches, with feet flat and knees up, legs bent in the air at 90 degrees or straight up

Ӣ 20 hip lifts, flat on your back, arms down on the ground at your sides with fingertips pointing toward feet, feet flat with knees bent at 90 degrees

Ӣ 30-second plank hold

Ӣ 10 tricep dips on a chair/couch; sit on a chair with feet flat and knees bent at 90 degrees, and with hands at sides, palms pressed into the chair with fingertips facing forward; take one large step with right foot, and join left foot beside it; bend arms to 90 degrees as you lower and lift; keeps abs tight.

The American Heart Association also offers tools online for people to organize or join walking clubs at www.mywalkingclub.org.