February is American Heart Month, a time to focus on everyday habits that support a healthy heart. Along with nutrition, regular physical activity and stress management play an important role in reducing the risk of heart disease. 

Why Movement Matters 

Physical activity helps strengthen your heart muscle, improves circulation, and can lower blood pressure and cholesterol levels all important for long-term heart health. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. You can also combine different types of activity to meet these goals.  

Recommended Activities for Heart Health 

Here are some heart-healthy movement ideas that many people can do, even in winter: 

• Brisk walking- 30 minutes most days (can be split into shorter walks)  

• Cycling or stationary biking- great for getting your heart rate up  

• Swimming or water aerobics- gentle on joints while supporting heart and lung fitness  

• Dancing, hiking, or active chores- creative ways to stay active and enjoy movement  

• Strength training twice weekly- resistance exercises like lifting light weights help overall fitness and support cardiovascular health when done with aerobic activity.  

You don’t have to exercise all at once short bouts throughout the day add up, and even small bursts of vigorous activity (like brisk stair climbing or quick uphill walks) can support heart health. 

Looking for a Place to Start? 

If you’re not sure how to begin or want extra motivation, consider joining a free community workout class led by our Cardiac Rehabilitation team, focused on safe, approachable movement to support heart health.

Free Workout Class
📍 Fairfield Community Center
209 S. Court St., Fairfield, IA 52556
🗓 Every Wednesday
⏰ 2:45–3:30 p.m.

All fitness levels are welcome. This class offers a supportive, community-based way to stay active, reduce stress, and build heart-healthy habits at your own pace. 

Manage Stress, Too 

Stress affects your heart as well. Pairing movement with simple stress-reducing practices—like stretching, mindful breathing, or gentle yoga can support both physical and emotional wellness. 

During American Heart Month, Jefferson County Health Center encourages our community to find ways to move more and sit less as part of a heart-healthy lifestyle. Every step matters, and even small changes can make a big difference over time. 

American Heart Association Physical Activity Recommendations: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults  

Sources 

American Heart Association Physical Activity Recommendations: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults  

Adult Physical Activity Guidelines: https://www.cdc.gov/physical-activity-basics/guidelines/adults.html  

What Counts as Physical Activity: https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html  

Strength & Resistance Training: https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise  

Short bursts of vigorous activity benefits: https://www.verywellhealth.com/short-bursts-of-vigorous-exercise-heart-disease-risk-8760538