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No Heart Left Behind

Let's Get Moving!

Review the following information, and then talk to the person you are coaching about her activity level.

Why move more? Physical inactivity is a major risk factor for heart disease. The American Heart Association recommends getting at least 30 minutes of physical activity, five or more days a week—150 minutes total each week. Anything that causes you to breathe faster and raises your heart rate counts as physical activity. Bicycling, brisk walking, playing basketball, dancing, skating, even yard work counts!

Walking is a safe, effective and inexpensive form of physical activity that can be done almost anywhere.

What to talk about this week:

  • Discuss the benefits of physical activity, and talk about what counts as activity. How many days was she able to fit in 30 minutes or more of physical activity?
  • Together, plan ways she can fit in more activity. Suggest that she schedule her activity ahead of time on a calendar or day planner. Ideas you can suggest to her:
    • Try waking up 15-30 minutes earlier to take a brisk walk.
    • When you drive to work, park your car in a place that requires you to walk for 15 minutes to get to your office.
    • Get off the bus or train 1 stop early and walk the remainder.
    • If you work at a desk all day, spend part of your lunch and breaks walking inside or outside the office.
    • Whenever possible, walk to do errands.
    • March in place during television commercials.
    • Instead of letting the dog out in the yard, take a walk together.

Review her assignment this week:

  1. Be sure she is recording her physical activity on her Physical Activity Log. Her goal is to fit in at least 30 minutes of physical activity at least five days a week, for a total of 150 minutes.
  2. Read "Getting Started: Tips for Long-term Success” from the American Heart Association.
  3. Find a park or someplace else where you can enjoy walking. If you live in Delaware, check out the Delaware state parks or Delaware Greenways. In New Castle County, download the trail guides at the bottom of this page for a list of county parks with walking trails.
  4. Be sure she completes the Know Your Numbers worksheet. She’ll need this for next week.
  5. Remind her to attend the COPP Stress Management Program (see schedule).

Coach's tip

We become comfortable in our habits, and it’s difficult to suddenly do something differently. Support helps. Offer to join the person you are coaching for a walk this week, or take a trip to the gym together.

Weekly review question

Q: How much physical activity is recommended for heart health?

A: 150 minutes per week, or 30 minutes, five times per week.

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