And by making a few small adjustments to the way you stroll, you can remodel this straightforward on a daily basis activity, making it much more beneficial on your health. Starting your day with a walk may set you as a lot as make healthier decisions all through the day. After your walk, you may feel more energized and fewer sleep-deprived. Add in leg-strengthening exercises like squats and lunges a quantity of occasions a week for more muscle tone. Try to finish a 30-minute walk 5 mornings per week to fulfill these necessities.
In our fast-paced world, it’s simple to overlook one of many simplest, but handiest, ways to enhance our health—walking. Whether you’re aiming to boost your physical health, enhance your mental well-being, or simply add extra motion to your day, strolling provides incredible advantages for folks of all ages. Best of all, it’s free, accessible, and requires no particular equipment. In this submit, we’ll explore the numerous health benefits of strolling day by day and why making it a daily part of your routine can result in an extended, more healthy, and more fulfilling life.
Another challenge that some seniors face is a lack of motivation. It could be hard to stay motivated to exercise, especially if you’re not seeing immediate results. To overcome this, try setting small, achievable objectives for yourself and rewarding your self when you attain them. You may also consider discovering a strolling buddy or becoming a member of a strolling group, as this could present extra motivation and accountability. Even although the research mentioned people can still have loads of sedentary time, Dohadwala stated avoiding an total sedentary life-style is essential. That quantity of steps lowered mortality risk by 39% and CVD risk by 21%.
The simple activity of walking has so many powerful health advantages. Done correctly, it may be the key to shedding weight, reducing blood pressure and ldl cholesterol, and boosting your memory, in addition to lowering your danger for heart disease, diabetes, cancer, and more. The common consensus, supported by the Mayo Clinic and public well being guidelines, is no much less than 30 minutes of moderate-intensity walking on most days (about a hundred and fifty minutes per week).
As reported by Web MD, a Korean research exhibits that strolling just 40 minutes a day lowered blood pressure in individuals with hypertension. Once you’re comfortable together with your regular walking routine, it’s time to introduce intervals to boost the depth. Intervals contain alternating between intervals of faster strolling and slower restoration strolling. For instance, you would possibly stroll briskly for two minutes and then slow down for one minute.
Indeed, the techniques in the brain that assist reminiscence and creativeness are also the same as these activated during whole physique motion. People who walk greater than 8,000 steps a day reduce their danger of untimely demise by half, in comparability with those who stroll fewer than 5,000 steps – the edge for a sedentary way of life. But past 8,000 steps, the advantages are inclined to plateau, which challenges the long-held belief within the magic of 10,000 steps a day. Morning walk advantages can actually kickstart your day, boosting both alertness and mood.
Walking with a pal or becoming a member of a strolling group could make your walks more gratifying and social. Regular walks with others deliver not simply well being advantages of walking but also can boost your motivation. This shared exercise builds accountability and makes it simpler to forestall a sedentary lifestyle.
Regular every day strolling is a form of exercise that can increase the scale of your mind. It increases the hippocampus, which is the area used for reminiscence. Research shows that a brisk 20 to 30 minute walk every single day can cut back mental stress. Or, if your knee is sore and you need to take a day off from your daily routine of walking, you’ll have the ability to probably deal with a moderate-intensity 30-minute exercise on a stationary bike without feeling out of breath. Beyond its lengthy list of health advantages, walking can become a sacred pause in your day- a moment to reconnect with your self.
In truth, walking often might help ease symptoms associated to chronic psychological health conditions like anxiety and depression. Walking can even serve as a gateway to deeper social interactions. Whether it’s a leisurely stroll in the park with associates or a gaggle stroll in nature, participating in physical activity can forge connections and create shared experiences. The social component of strolling has a dual benefit—while you are getting exercise, you’re also strengthening relationships.
A study from Stanford University discovered that strolling elevated creative pondering by 60%. Participants carried out higher on divergent pondering tasks—the sort that requires brainstorming and producing ideas—while strolling, whether or not on a treadmill or outdoors. When you stroll, your muscular tissues contract rhythmically, your joints move in full range, your blood circulates more successfully, and your lungs pull in additional oxygen. The act appears easy, however beneath the floor, it’s a organic symphony, harmonizing every aspect of your bodily health. Choose a walking route and day by day step goal that’s appropriate for your age and health degree.
Walking can supply incredible benefits on your well being past simply being a convenient way to get around. Regular walks might help you manage your weight, enhance your mood, and enhance your heart health, according to experts. Try to make daily strolling a habit to get pleasure from these well being perks and extra.
If you have joint points, strolling is a perfect exercise as it’s low-impact and low-intensity. Plus, as a newbie, you’ll be able to construct up a base of mobility, energy, and common health by walking persistently. Walking has been found to be an efficient pure treatment for despair. Engaging in physical activity releases serotonin and dopamine, neurotransmitters responsible for regulating mood and emotions.
Once you start transferring day by day, you’re more likely to drink water, eat nutritious meals, and sleep better. Walking usually acts as a “gateway habit”- leading to a more healthy, more mindful life-style total. These embrace heart illness, diabetes, and even some cancers.
Regular strolling and different forms of bodily activity are crucial for lowering the risk of cardiovascular disease by enhancing heart function and addressing key risk components. Walking helps improve cholesterol levels, blood strain, and glucose management, whereas additionally lowering inflammation and supporting weight administration. Furthermore, it promotes better vascular health, boosting blood move and overall cardiovascular effectivity. Together, these advantages play a significant function in preventing coronary heart disease, stroke, and other associated conditions. Incorporating a day by day one-mile walk into your routine offers a easy yet effective means to improve both physical and psychological health.
I’d lowered my threat for therefore many diseases and moved myself from “morbidly obese” to a healthy weight, based on my doctor. The outside walk session also improved their feelings of power. (Treadmill strolling did not.) The authors concluded that strolling exterior could be extra enjoyable and assist folks stick to train. While any exercise burns calories, the extra depth you convey to your exercises, the more calories you burn. The number of energy burned in a given workout is dependent upon the individual’s weight and physique composition, Bantham says. Bantham has conducted research on doctor exercise referrals and affected person train conduct change.
“You don’t need fancy tools, you need not study complicated moves, and you don’t need special attire,” Lam says. One study—a four-week intervention that increased participants’ every day steps—found that those that were extra energetic throughout the entire month had higher sleep (particularly amongst women). The analysis additionally found that, on energetic days, the participants reported higher and longer sleeps than that they had on much less active days. Going on a brisk 30-minute walk may help you burn 200 energy per day. Once you’ve mastered that, take your time increasing your period, frequency or walking depth. Avoid growing mileage and/or time greater than 10% more any at some point than your most the prior week to keep away from any setbacks like a musculoskeletal injury.
Some signs of overexercise could probably be fatigue, low mood, frequently sore muscular tissues and injuries. It’s additionally essential to verify you’re consuming enough to fuel your bodily activity. You don’t have to stroll a full 10,000 steps to reap this benefit, and you can reap the benefits by starting smaller and progressively increasing your step depend. Having that as a aim might help make it easier to stick with for the lengthy haul.
Research reveals that walking opens up a free circulate of ideas, which may allow you to problem-solve better than if you’re sitting or remaining sedentary. Starting out your day with a walk might provide you with more energy throughout the day. Walking with handheld weights or a weighted vest can even enhance the intensity. Other elements influencing the variety of calories you burn embody terrain, local weather, age, and intercourse.
If you at present count in your every day dose of espresso for keeping your digestive system going strong, prepare to begin out thanking your morning stroll as a substitute. That’s because an everyday strolling routine can significantly improve your bowel movements, says Tara Alaichamy, D.P.T., the supervisor of rehabilitation providers at Cancer Treatment Centers of America. “One of the very first things an abdominal surgical procedure affected person is required to do is to stroll as a result of it utilizes core and belly muscle tissue, encouraging movement in our GI system,” she says.
Walking uphill primarily targets the hamstrings, calves, and glutes. Experts contemplate its significance similar to that of a hormone. Between our indoor lifestyle, and the use of sunscreen we quickly develop deficiency. Findings out of Stanford affirm that throughout the board, creativity ranges were consistently and considerably greater for walkers. A fast walk after a meal can stop the wave of sleepiness.
Taking 10,000 steps a day equates to roughly four or 5 miles, depending in your velocity and stride length. The Office of Disease Prevention and Health Promotion recommends that you simply exercise for 150 minutes every week — or half-hour of exercise five days every week. Combining physical exercise with a nutritious meal plan is a recipe for fulfillment when it comes to reducing weight.
The decline is related to age associated decline on the best cerebellum.This condition is commonly seen in individuals with Autism and Asperger’s Syndrome. Walking and different kinds of gentle train stimulate neural connectivity and plasticity in the hippocampus within the mind. Walking opens the circulate of ideas, therefore increasing artistic thinking. You can mute your cellular phone,and get away from TVs, computer systems and different distractions.
If you choose, you can turn your commute home into train, or squeeze in a brief stroll in your lunch or coffee break. Check out the Start TODAY app for strolling workouts with best-in-class trainers and extra. Vitamin D is crucial to our well being and happiness, and the easiest way to get enough of the mandatory vitamin is thru spending time within the sun. Walk with somebody and the walk will be over before you know it.
Walking is a nice way to improve your well being, but it could be hard to know the place to begin out. Creating a walking routine might help you stay motivated and make it easier to stick to your objectives. Here are some tips for making a strolling routine that works for you.
Having a soft, saggy butt and thighs is not what most people discover attractive. Walking on a daily basis will assist tone your legs and make them look great and be stronger. Regular strolling with assist you to eliminate your cottage cheese legs and tighten up your pores and skin, making your legs appear and feel higher. Doing any exercise that uses the muscles in your behind will cause them to tighten up a bit and get your derriere in better shape. You will get a couple of benefit from walking to regulate your diabetes. Daily strolling has proven to be very useful for lifting a person’s psychological attitude.
Overall, strolling is an easy and effective intervention that could be easily built-in into daily routines to promote healthy growing older and forestall continual age-related illnesses. Although it is not as excessive intensity as different bodily exercise sorts corresponding to running, its well being advantages are substantial and are irrespective of age, intercourse, race, or geographical location. Incorporating regular strolling into day by day routines must be inspired as a key strategy for wholesome growing older and illness prevention.
As the model new meta-analysis exhibits, even a slight enhance in physical activity can have important health advantages. “However, this study suggests we do not need as many steps to have health benefits, they usually can manifest starting with even 2,500 to 4,000 steps a day,” Fredericson added. More research has found that strolling effectively lowers your danger of heart disease and dying. Adults at totally different levels of CVD danger participated at varied levels in any walking and walking for leisure. In explicit, the prevalence of any strolling and leisure walking decreased as the diploma of CVD threat elevated. Our findings illustrate the potential of strolling as a type of physical activity for CVD prevention.
People who pair diet and steady-pace walking lose 33 p.c extra body fats than those that rely on food regimen alone, finds research in The Journal of Nutrition. And in a 2020 study, out of doors Nordic walking (using walking poles) lowered body fat by 18 p.c and improved emotional well being by 22 % in 9 months for overweight members. Daily mile-long walks contribute significantly to weight administration through constant caloric expenditure. While particular person outcomes range based mostly on factors corresponding to physique composition, walking velocity, and intensity, the typical person burns approximately one hundred calories per mile walked. Over time, this provides up, creating a sustainable strategy to weight administration that is each efficient and low-impact. The typically accepted recommendations on train indicate that people ought to goal for 150 minutes of moderate cardio train weekly to assist support health.
It additionally provides to research showing that larger levels of bodily activity provide protection in opposition to developing depression. The research included in the evaluate measured day by day step counts using smartphones, pedometers, or different wearable units. Most studies recorded day by day step counts over seven days, though one monitored it for a full 12 months.
I, personally, usually walk alone to offer myself time to assume and kind my ideas. However, if family is over for a big meal, like Thanksgiving, an after-dinner walk may be an efficient way to proceed dialog and get in some steps, too. Many communities provide strolling clubs in neighborhood parks and even indoors at the local mall.
It can help cut back stress levels by improving circulation, which, in flip, offers nutrients and oxygen to the cells. It also stimulates the nervous system receptors and reduces the production of stress hormones. A small research carried out on 27 individuals with symptomatic knee osteoarthritisi The most common type of arthritis, it is a degenerative joint illness that causes the tissues in the joint to deteriorate over time. Researchers on the Wakayama Medical College, Japan conducted an experiment on individuals with gentle hypertension, where 83 individuals walked 10,000 steps per day for 12 weeks. At the tip of 12 weeks, they confirmed a big drop in blood strain and had elevated stamina (7).
Going to bed at a stipulated time, waking up early and performing bodily exercise. With minimal physical activity through the day, it could also get tough to hit the gym. Therefore, going for a stroll every single day is the finest way to indulge in bodily exercise. Consider using an assistive gadget like a cane when you want mobility support. To build an excellent strolling behavior, start with a smaller goal, like quarter-hour every day or 30 minutes twice a week, and progressively increase. First and foremost, it’s essential to seek the advice of your physician to determine what type of exercise, together with strolling, you probably can safely engage in regularly.
Using a map or app could make route planning a straightforward approach to enjoy the contemporary air and attain your well being goals. Dr. Chen agreed that the study’s discovering that even decrease step counts can promote health are welcome information for his older patients. Most of my walks are done out in nature, so I all the time have to concentrate on my environment and take precautions to ensure my safety while walking. Typically, I ensure to offer myself loads of daylight and go to fairly well-traveled routes. For many, the concept of committing to strolling for an hour every single day would possibly appear to be a daunting task.
When you incorporate day by day walks into your routine, you burn further calories without putting an extreme amount of pressure in your body. This gentle form of exercise helps create a calorie deficit, which is essential for weight reduction. Regular walks assist strengthen your coronary heart muscle, allowing it to pump blood more efficiently throughout your body.
Exercise, including walking, is one life-style habit that helps individuals handle their mental well being. For us girls, strolling can convey so many benefits which are larger than weight loss. Improved psychological wellbeing, fitness, mobility, longevity, sleep… The record goes on. As much as it isn’t an exercise that’s going to have you panting and sweating, it is an incredible all-rounder on your mental and bodily health. The newest research exhibits that common, average strolling can prevent continual diseases and increase our bodily health. If fitting 30 consecutive minutes into your day is a bit of a challenge, Gam suggests breaking apart the walk into two 15-minute, or three 10-minute sessions all through the day.
This was found by a group of researchers in 2007 who saw demonstrable advantages of walking on sleep patterns in women who were in danger for heart failure, and even for people who had cancer. Walking improved their sleep and led to an increase in health outcomes over a long-term interval. So, lace up your strolling sneakers and take these evening strolls — they might just be the trail to sweeter desires. Walking extra may be nice in your total health—no question about that! If aiming for 10,000 steps a day helps you be much less sedentary, then go for it. It may assist boost your temper, prolong your lifespan and scale back your threat of continual disease.
But you can even use walking to significantly decrease your risk for despair. The American Heart Association stories that older adults who take 4,500 steps per day have a 77% lower danger of having an opposed cardiovascular occasion than individuals who take fewer than 2,000 steps. Each time you add 500 steps to your every day average, you incrementally decrease your risk by 14%. Remember, the benefit plateaus between 6,000 and eight,000 steps.
Not only is it accessible and free, but it’s low-impact and useful on your physical and psychological health. You’ve likely heard 10,000 steps a day is the gold-standard, however this isn’t necessarily true for everybody. Being lively, normally, is superb for your mental health, and day by day walks work wonders to lower stress and cut back melancholy. In addition to speaking with your doctor, strive adding a walk to your day by day routine when you endure from melancholy and see if it helps. Walking at a brisk pace provides many of the identical benefits as running.
This exchange of oxygen and carbon dioxide at a bigger volume may help enhance your lung capacity, thereby growing your stamina and train efficiency. Regular strolling showed improved bone health by way of the advance in lubrication between joints and strengthening and firming of your muscular tissues. Apart from improved joint health, walking also leads to improved flexibility, posture, and stability. Each time you go out, carve out a cushty walking route, then lengthen your distance over the following few days or perhaps weeks. It’s additionally concerning the quality of the walk and the advantages you get from doing it constantly.
It helps relieve bodily and psychological stress accrued all through the day. A brisk evening stroll also can aid digestion, reduce bloating, and contribute to improved sleep quality. Walking 10,000 steps—approximately four or 5 miles—daily can help strengthen bones and muscular tissues, help in weight loss, enhance power ranges, and improve heart and lung well being. Walking is a low-impact train, which means it’s accessible to people of all health levels. It provides varied health benefits, similar to better mood and stress reduction, without needing specialized abilities or equipment. Importantly, strolling could be easily modified to suit individual health levels, allowing beginners to start progressively and enhance length or depth as they become extra comfy.
This is true even for elderly populations, meaning that the benefits of walking do not discriminate based mostly on age. In distinction, doing some other exercises daily will probably lead to injury and overtraining. In my experience, day by day strolling helps keep off aches and pains while speeding up recovery between more intense workouts. Before I lift the lid on the benefits of day by day strolling, let’s take a moment to take a look at what makes this straightforward exercise such a valuable type of train.
When she’s not working out at Orangetheory, you’ll find her at the CrossFit gym coaching to only perhaps qualify for the Games sooner or later. And though it consists of putting one foot in front of the opposite, there are several types of strolling with varying intensities. You may have heard the theories about stepping away from your desk or taking a break from your work every so often may assist increase your creativity.
It helps reduce stress and inflammation whereas also increasing blood flow. This helps your white blood cells travel round your body, bettering immune system response. Furthermore, strolling improves your sleep high quality, positively impacting your general temper. Walking additionally provides a quiet time to think and replicate, clearing our minds and permitting us to process our ideas extra freely.
Treadmills could be good year-round and may be especially useful when it’s snowing exterior. Even if you can easily squat double your bodyweight, the considered strolling uphill could fill you with dread. But a hill can provide a different problem and intensity to your whole physique. Increasing the incline on the treadmill or conquering that steep hill outdoors can help activate your glutes, calves, and hamstrings. There’s an eternal chasm between the athletes who assume that the only method to do cardio is high-intensity interval training and people who think jogging or biking is the way to go. However, as with so many polarizing topics in energy sports, there’s a middle ground.
You also can consider walking with your family if you are not inclined to train with individuals from outdoors your family throughout quarantine. With the ample time it offers to communicate, walking could be a great bonding opportunity. By strolling with others, you possibly can remodel your train routine into an exciting social activity.
It can even enhance self-esteem and scale back symptoms of social withdrawal. Walking is straightforward to suit into your routine, can be carried out anyplace, and requires nothing greater than a good pair of footwear. Walking is a sustainable behavior that helps longevity and high quality of life. Walking is among the greatest methods to keep your ticker in tip-top shape. If you’ve ever struggled with stubborn pounds or sugar cravings, walking could be your secret weapon. For extra on physical health suggestions, check out our Physical Fitness Tips category.
From enhancing mind operate to lowering the risk of persistent illnesses, it offers numerous advantages that can allow you to live an extended, more healthy life. Walking has been proven to lower the chance of creating chronic diseases like kind 2 diabetes, hypertension, and weight problems. A 2022 study found that attaining 8,200 steps day by day reduces the risk of situations such as main depressive dysfunction and gastroesophageal reflux disease (GERD).
As walking will get easier, they’ll start jogging or running to promote weight reduction additional and get in shape. Walking day by day will enhance your temper and make you extra productive and pleased. In older adults, strolling has been proven to enhance not simply sleep period but additionally sleep efficiency—the time spent really asleep while in bed. People who stroll frequently go to sleep sooner, wake up much less through the night time, and really feel more refreshed through the day. A rising physique of analysis shows that walking boosts memory, creativity, and cognitive operate.
Prepare prematurely by selecting comfy clothes and planning out your strolling routes. These simple adjustments make walking a practical and sustainable exercise choice for all health ranges. Foreman says walking without technological distractions and being conscious of your surroundings is most secure. However, some know-how can maintain you protected, such as a GPS tracker, and Garcia recommends all the time carrying a phone in an emergency. Stretching additionally is significant, especially when walking on uneven or hilly terrain, says Shave.
Incorporate walking into your every day routine by taking quick walks during breaks, climbing stairs instead of utilizing elevators, or becoming a member of a walking group. Morning walks are a good way to begin your day with contemporary air and power. Make your day by day stroll a chance to socially connect with others.
As you progress your body, blood circulate to your mind will increase, delivering more oxygen and vitamins. This enhanced circulation can sharpen your mental readability and improve cognitive function. Gradually improve your tempo and distance as your physique adapts. Wearing supportive shoes and strolling on softer surfaces can additional shield your joints whilst you reap the benefits of this straightforward train. For these with arthritis, daily walks can be particularly beneficial.
Even a short stroll within the contemporary air can elevate one’s temper and provide a way of accomplishment. Engaging in every day walks can stimulate digestion and forestall widespread digestive issues like constipation and bloating. Walking aids in moving food via the digestive tract more efficiently, promoting a healthier intestine and reducing the risk of gastrointestinal problems. Additionally, many components affect how intense your walking session is, your coronary heart fee, and how many calories it burns.
For seniors, staying mentally sharp is simply as essential as maintaining bodily health, and walking serves as a wonderful method to stimulate mind exercise and hold cognitive operate intact. To maximize how many energy you burn each time you stroll, preserve a brisk strolling pace that elevates your coronary heart price and challenges your muscles. You can also attempt incorporating intervals of higher depth, such as strolling uphill or including quick bursts of added velocity, which can also assist increase how many calories you burn.
The second is that walking with others could be merely extra fun. A good stroll on with a friend or family member will seem extra gratifying than attempting to succeed in an arbitrary goal. One thing I preach about here on the Develop Good Habits (DGH) web site is the simple means of the 30 day problem. If you pressure your self to do something every day for 30 days, it begins to turn into an ingrained behavior.
“Walking with a buddy typically helps construct socialization and accountability, so oftentimes I’ll advocate that. Or, strolling with a pet – ensuring you’re going to be the one walking your dog every single day. A cardiologist explains the advantages of walking for your health and offers some simple tips to help get began. Researchers reviewed 33 previous research looking at whether or not strolling reduced signs of melancholy in adults, with a complete of over 96,000 adults included in these earlier studies. The new paper highlights that even small increases in day by day steps leads to decreases in symptoms of melancholy.
Urban planning which prioritizes pedestrian-friendly spaces can improve public health and promote sustainable dwelling. In an article by the American Heart Association (10), they explain how strolling can significantly enhance mobility loss for folks with peripheral artery disease (PAD). An approximate (but easy-to-remember) method to find your maximum coronary heart price is to subtract your age from the quantity 220, says Ball.
Join the conversation and become a part of our empowering community! Share your stories, experiences, and insights to attach with other magnificence, way of life, and well being fanatics. Apart from sustaining good meals habits and ingesting water, you should also stroll to improve gastrointestinal operate. Walking also can assist lower blood pressure by improving circulation. If you are planning on walking at night time, think about sporting brightly colored clothes and a reflector to assist cars see you once they’re passing by.
You can break up it into two 30-minute sessions or even three shorter walks if that fits better along with your schedule. Research shows that the well being advantages add up, even when walking is unfold all through the day. At a average pace (about 3 miles or 5 km per hour), a one-hour walk covers roughly 2.5 to three miles (4 to 5 km). Faster walkers could attain up to 6 km, whereas slower or more relaxed strolls would possibly cover a bit much less. Either means, it’s sufficient to raise your heart fee, stretch your legs, and provides your thoughts a much-needed reset.
The huge rule of thumb, however, is to swap out your sneakers for a new pair after you’ve logged 300 to 500 miles. If you are ready to begin a strolling routine, begin slowly and solely do what you probably can to keep away from accidents. Always seek the advice of a healthcare supplier earlier than beginning a strolling program. If your canine wants assist with coaching, Dan’s Pet Care provides skilled canine training companies that can be built-in into your every day walks.
Tovar recommends that people begin small with goals they can obtain right now, perhaps 1,000 to 2,000 steps a day, and improve this by 500 steps at a time if you really feel ready for more. New research means that walking can even enhance your mood, adding to the heart-related and different advantages of this low impact type of exercise. Walking may be some of the frequent human activities, however that doesn’t imply it’s strange. In my humble opinion, strolling is among the most ignored instruments we have for healing, regulating, and thriving.
Incorporating a brief stroll into one’s routine, thus, turns into a robust software for mental health administration. It is an accessible and efficient strategy for those looking for to enhance their mood, scale back stress, and enhance cognitive skills. Whether you’re simply starting or trying to improve your activity level, walking is an easy yet effective approach to lead a healthier and more lively lifestyle. Follow ExoTrails on Facebook for your every day dose of travel inspiration and suggestions.
Improves Cardiovascular HealthWalking is a superb method to hold the center healthy. It helps to enhance circulation, lower blood pressure, and cut back the danger of coronary heart illness and stroke. Regular strolling may help handle levels of cholesterol and enhance heart perform, making it a great exercise for older adults who want to maintain cardiovascular health.