For years, studies have shown how important cardiovascular exercise is to our overall well-being, yet I am still asked by new, and even long-term members, “How much cardio should I be doing?” The American College of Sports Medicine recommends we get 20-60 minutes of moderate intensity cardio exercise, three to five days each week. For someone just starting out, though, I might suggest easing into it – say 15-20 minutes of moderate intensity exercise three times a week — increasing the duration, frequency and intensity slowly as they get fitter. A lot of people claim to dislike cardio — “I’m not a runner” is something trainers frequently hear. However, one of the great things about cardio exercise is that you don’t have to run — though you might come to love doing so. Cardio can be done anywhere and for almost no cost.

There are endless ways to get moving — running being just one. Swimming, biking, walking at a good clip, and even shoveling snow — all are great ways to get your heart pumping and your lungs working. For those unsure how to begin, a group exercise class at your local YMCA is a great way to get started. You’ll have so much fun, you won’t even notice you’re working out.

There are some days when I just don’t want to move — it happens to the best of us. I find dancing to be a great antidote. When I’m feeling unmotivated, I put on my favorite tunes and rock out for half an hour. It’s cathartic and it keeps me moving. And that’s the point — increasing your heart rate up for 20-60 minutes, three to five days each and every week with moderate intensity movement.

If you start now, just look at all the benefits you could reap:

• Increased circulation (good for your brain)
• Lower levels of LDL (the “bad”) cholesterol (a risk factor for heart disease)
• Lower resting heart rate (good for your cardiovascular system)
• Greater lung efficiency (an indicator of longevity) 
• Stronger muscles (important for balance as we age)
• Improved mood (important for stress management)

There’s another way to exercise your heart and you’ll be happy to know it doesn’t include cardio! Volunteering or giving back to your community in some way can have tremendous mental, social, and spiritual benefits, both for you and others. Both increase life satisfaction and build an important sense of belonging, which supports wellbeing. After all, who are you without a happy and healthy heart?

— The YMCA of Southern Maine is a nonprofit organization committed to building strong children, individuals, families and communities through programs and services that promote a healthy spirit, mind, and body for all, regardless of ability to pay. To learn more, visit ymcaofsouthernmaine.org.