logo
One Small Step for Heart Health: Add 10 Minutes of Exercise to Your Day

One Small Step for Heart Health: Add 10 Minutes of Exercise to Your Day

Health Line28-05-2025
Increasing your activity level by 10 minutes each day can make a positive difference in your heart health, both short and long term.
The human body is designed for motion. Being physically active helps keep it functioning at its best. Physical activity is beneficial for everyone, no matter your age, fitness level, or health status — and there's a form of exercise out there for everyone.
Exercise has both immediate and long-term benefits for the body. It can help you:
boost cognitive function
reach and maintain a healthy weight
strengthen bones and muscles
prevent and manage chronic disease
When it comes to your heart health specifically, exercise can reduce your risk of cardiovascular disease (CVD) and CVD-related mortality. Exercising helps your heart by:
strengthening the heart muscle
improving blood circulation and vessel function
lowering blood pressure
increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol
reducing inflammation
promoting blood sugar regulation
improving cardiac efficiency and cellular oxygenation
supporting the parasympathetic nervous system and promoting relaxation
You don't need to make a major fitness commitment to see the cardiovascular benefits of exercise. Just 10 minutes of vigorous activity a day can make a positive difference.
Why 10 minutes?
Ten minutes of exercise a day is a manageable goal for most people.
The American Heart Association (AHA) currently recommends adults get at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous activity per week for optimal health. That's a little more than 20 minutes each day of moderate intensity exercise or a little more than 10 minutes a day of vigorous exercise.
What's vigorous exercise? It's an activity that elevates your heart rate and breathing, usually makes you sweat, and requires enough effort that you won't be able to talk during it without feeling breathless.
It's OK if you're not able to hit the 10-minute mark on the first day, or if all 10 minutes aren't 'vigorous.' According to a study from 2022, even 20 minutes of vigorous activity a week (just over 2 minutes each day) may be enough to lower the risk of heart disease by 40%.
Find your fitness level
Everyone's physical fitness level and ability are different. When you're just beginning, even a brisk walk might be enough to raise your heart rate and breathing significantly.
Learning your target heart rate can help you gauge exercise intensity. Generally speaking, your age-predicted maximum heart rate is around 220 minus your age in years. During vigorous activity, your target heart rate should be between 70% and 80% of your age-predicted maximum heart rate.
For example, if you're 35 years old, your age-predicted maximum heart rate is 185 beats per minute, and your target heart rate for vigorous activity is between 129 and 157 beats per minute.
Pick an activity you enjoy
You don't have to add 10 minutes of sprints to your day if you hate running. Select an exercise you're interested in and enjoy helps you combine fitness with pleasure. Effort is what determines an activity's intensity.
For example, if you really enjoy biking, you can up your intensity by shifting to a more challenging gear or choosing more demanding trails, such as those with steep inclines.
If you're struggling to find time outside of the workday to get in those 10 minutes of exercise, consider using 10 minutes of your lunch break instead.
Small bouts of exercise can help your blood sugar levels, too: A 2022 systematic review and meta-analysis suggests that even 2 minutes of walking after a meal helps control your blood sugar levels and supports cardiometabolic health.
Make use of TV commercial breaks
There's no need to be bored during commercial breaks while you watch your favorite show. Many body weight exercises can be done right in your living room while you wait, including:
air squats
burpees
jumping jacks
high knees
mountain climbers
Mix in some resistance training
While around 10 minutes of vigorous exercise daily is part of the AHA activity recommendations, vigorous aerobic exercise isn't the only type of physical activity that benefits your heart health.
Resistance training is also beneficial for your heart health. It involves exercises that require muscle contraction against an external force.
According to a scientific statement from the AHA in 2023, 30 to 60 minutes of resistance training a week (that's actually fewer than 10 minutes a day!) can reduce your risk for all-cause mortality and cardiovascular disease.
You can do many body weight resistance exercises just about anywhere, including:
lunges
planks
pushups
squats
tricep dips
Do what you can, when you can
Ten minutes of exercise a day is a goal, and it's OK to take small steps toward achieving it.
If vigorous exercise is too much at the start, begin with less intensity or be active for a shorter duration. A 10-minute daily increase in any activity can make a positive difference in your health.
According to a cohort study from 2022, 10 minutes more of moderate intensity exercise per day, like going on a brisk walk, could result in 7% fewer deaths annually from preventable diseases.
The takeaway
Exercise is good for your heart, but working out every day isn't always easy. To help improve your cardiovascular fitness, setting a goal to get 10 minutes of exercise each day can get you started in the right direction.
It's OK to start slow. When you're just beginning an exercise routine, you don't have to work for 10 minutes straight or maintain a consistently vigorous pace. Increasing your exercise each day in any way can benefit your health.
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

Tom Brady breaks down what UNC players are getting in Bill Belichick: 'You will be prepared for the next level'
Tom Brady breaks down what UNC players are getting in Bill Belichick: 'You will be prepared for the next level'

Yahoo

time15 minutes ago

  • Yahoo

Tom Brady breaks down what UNC players are getting in Bill Belichick: 'You will be prepared for the next level'

For two decades, the most formidable pair in the NFL was Bill Belichick and Tom Brady. The duo terrorized the league, creating a dynasty that won six Super Bowls and almost always found itself playing deep into the playoffs. Given that relationship, it should come as no surprise that Brady expects good things from Belichick at UNC. Brady weighed in on Belichick's landing spot during an interview Joel Klatt. The future Hall of Fame quarterback said certain aspects of the transition could prove challenging for Belichick, but the players will develop thanks to Belichick's exhaustive preparation. A portion of Brady's comments read: "What [the UNC players] are gonna get is, obviously, the most prepared the most hardworking coach that I've ever been around. If you go to that school, you will be prepared to go to the next level. He's going to teach you the right fundamentals, the right techniques. He's gonna have a high expectation for you. And you're going to develop a lot. That's what I know. "I think the challenge for him is he's dealing with a lot of probably underdeveloped players. Because he's dealt with guys that are four, five, six years further along than what's he's normally had to deal with. So, I think there's probably a learning curve for him ... I'm sure it's different coaching a 17 or 18-year-old than even a 22 or 23-year-old." Brady added that he's not sure how much college students will be able to retain given they don't have as much time as NFL players to commit to the sport. Brady was also careful to add that he was just "hypothesizing" and does not have experience as a coach. On the surface, that all makes sense. Brady highlighted exactly why Belichick's first season at UNC is one of college football's biggest storylines this season. You're taking the most accomplished NFL head coach of the past few decades and sticking him in a college program with 17-year-olds at a school that hasn't been all that successful in recent seasons. People want to know if Belichick still has enough magic left to turn UNC into a powerhouse, or if that challenge is too much for the 73-year-old. It also shouldn't come as a major surprise that Brady believes in his former coach. While there were reports suggesting Brady and Belichick's relationship deteriorated toward the end of Brady's tenure with the New England Patriots, the two appear to have buried the hatchet now. Brady and Belichick have appeared together a few times since Brady's retirement, usually for jovial occasions. Any resentment between the two seems to be firmly in the past. That relationship has no bearing on how Belichick will perform during his first season with UNC, of course, but an endorsement from Brady has to make both current and future UNC players feel pretty good about the start of the Belichick era.

Top Los Angeles Oral and Maxillofacial Surgeon Dr. David Salehani Enhances Genioplasty and Corrective Jaw Surgery with Virtual Surgical Planning
Top Los Angeles Oral and Maxillofacial Surgeon Dr. David Salehani Enhances Genioplasty and Corrective Jaw Surgery with Virtual Surgical Planning

Yahoo

time15 minutes ago

  • Yahoo

Top Los Angeles Oral and Maxillofacial Surgeon Dr. David Salehani Enhances Genioplasty and Corrective Jaw Surgery with Virtual Surgical Planning

Dr. David Salehani, a top Los Angeles oral and maxillofacial surgeon, is revolutionizing chin and jaw surgeries using Virtual Surgical Planning (VSP), a 3D planning tool that improves accuracy and shortens recovery. His expertise in genioplasty and corrective jaw surgery, combined with state-of-the-art technology, ensures safer procedures and consistently high patient satisfaction. LOS ANGELES, Aug. 11, 2025 /PRNewswire/ -- Dr. David Salehani, a leading board-certified oral and maxillofacial surgeon based in Los Angeles, is setting a new benchmark in corrective jaw and chin surgery by utilizing advanced Virtual Surgical Planning (VSP). Through this innovative approach, Dr. Salehani provides patients with more accurate, efficient, and personalized outcomes in genioplasty and complex jaw reconstruction procedures. VSP technology allows Dr. Salehani to digitally plan jaw positioning and surgical movements before entering the operating room. This precise, computer-assisted method reduces surgical time, lowers procedural costs, and shortens patient recovery—without compromising outcomes. By leveraging 3D imaging and simulation, Dr. Salehani achieves exceptional alignment and symmetry in both cosmetic and functional cases. "Virtual Surgical Planning enables a level of control and predictability that transforms the surgical experience for patients and surgeons alike," said Dr. Salehani. "It's an essential tool in delivering the best possible outcomes with reduced risk and downtime." Highly regarded for his ability to manage complex maxillofacial conditions, Dr. Salehani combines surgical expertise with advanced diagnostic and planning technologies. His West Hollywood-based practice is equipped with state-of-the-art equipment, allowing him to address a wide range of conditions—from facial trauma and deformities to aesthetic jawline refinement—with superior precision. In addition to genioplasty, Dr. Salehani performs orthognathic surgery, facial reconstruction, and dental implant procedures, offering a full spectrum of oral and maxillofacial services to patients across Southern California. More About Dr. David Salehani: Dr. David Salehani earned his undergraduate degree in Biochemistry with honors, a medical degree, and his dental degree with honors from the State University of New York at Stony Brook. He completed his Oral and Maxillofacial Surgery training at Long Island Jewish Medical Center and Stony Brook University Hospital a Level I trauma Center. Dr. Salehani further honed his skills with an internship in general surgery at Stony Brook University Hospital. Dr. Salehani's practice is dedicated to both functional and cosmetic surgery, offering procedures that range from complicated oral surgical procedures and dental/facial implants to facial trauma surgery and corrective jaw surgery. His holistic approach ensures that patients not only achieve their desired aesthetic outcomes but also experience improved health and function. Dr. Salehani is an active member of several prestigious organizations, including the American Association of Oral and Maxillofacial Surgeons, the California Association of Oral and Maxillofacial Surgeons, and the American Dental Association. He also holds hospital privileges at UCLA Medical Center and Long Beach Memorial Medical Center and Children's Hospital. For more information about Dr. David Salehani or to schedule an appointment, please visit Sunset Oral and Facial Surgery: or call (310) 275-3635. For media inquiries, please contact:Sunset Oral & Maxillofacial SurgeryWebsite: 275-3635 View original content to download multimedia: SOURCE Sunset Oral and Facial Surgery Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data

Seattle Mariners' fans happy to see Adrian Houser's bad outing after OKC Thunder jersey decision
Seattle Mariners' fans happy to see Adrian Houser's bad outing after OKC Thunder jersey decision

Yahoo

time15 minutes ago

  • Yahoo

Seattle Mariners' fans happy to see Adrian Houser's bad outing after OKC Thunder jersey decision

Seattle Mariners' fans happy to see Adrian Houser's bad outing after OKC Thunder jersey decision originally appeared on The Sporting News On Friday, Adrian Houser threw a bullpen session in Seattle wearing an Oklahoma City Thunder uniform. Mariners fans, with the relocated SuperSonics close to heart, didn't like that from the visiting Tampa Bay Rays pitcher. On Sunday, Seattle got a bit of vengeance. The Mariners scored four runs in the first inning off Houser, who didn't return for the second. Seattle went on to win 6-3. MORE: Twins' Ryan Fitzgerald reminds us why we love sports after a career spent in the minor leagues There's a bit more context needed here to be fair to Houser. He's a native of Oklahoma who has worn a Thunder jersey during all of his bullpen sessions since the Thunder won the NBA title in June, per Oklahoma reporter Dekota Gregory. That doesn't mean Seattle fans had to be thrilled with it. The championship by the Thunder felt in a way like it could've just as easily been the Sonics. But instead, just after Kevin Durant showed up, their team left to move halfway across the country. MORE: Athletics use the first switch-thrower in MLB history That meant that Shai Gilgeous-Alexander, that No. 2 that Houser was wearing, won his MVP Award playing in Oklahoma City rather than potentially Seattle in an alternate timeline. The Mariners didn't have any obligation to rough Houser up after this choice. But because of how hot Seattle is, it was a foregone conclusion that they'd have another big game in one form or another. Houser has pitched out of his mind this season, an ERA under 3.00, something nowhere near in line with his career numbers. But he jinxed things in Seattle, that's for sure, and the Mariners made sure he paid the price. MORE MLB NEWS: Guardians' Nic Enright reaches special personal milestone in comeback from cancer Umpires don't like Guardians star Steven Kwan Blue Jays' Ernie Clement shows lifelong hitting ability in historic night for Toronto Mookie Betts admits 'this season's over' after brutal struggles Justin Verlander makes decision on his retirement plans Yankees are paying 3 players a combined $43.8 million to not play for them

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store