August 2025 Newsletter
I know August is more than half over already but I wanted to get the newsletter out anyway. I hope everyone is enjoying the last weeks of summer. There's not too much to report from the office. I would once again encourage anyone who hasn't been in the office at least once this year to give me a call to schedule an appointment. I do not have any vacation time in the near future so I should be able to schedule people very quickly.
This month I'd like to recommend that everyone try to focus on their exercise routines. I recommend a combination of cardio and weight-bearing exercises to maximize health benefits. This month I'll focus on the cardio side of things.
Zone 2 Exercise Basics
Why Low-to-Moderate Intensity Exercise Matters for Your Health
Staying active is one of the best things anyone can do for their heart and overall health. Many people have heard about "zone 2" exercise, which means moving at a pace where you can still talk but might be breathing a little heavier than usual. This is often called low-to-moderate intensity exercise.
What Is Zone 2 Exercise?
Zone 2 exercise is a level of activity that feels comfortable but steady. Examples include brisk walking, easy cycling, or light jogging. You should be able to hold a conversation, but you will notice your heart rate and breathing are up a bit.
How Much Exercise Is Recommended?
The American College of Cardiology and the American Heart Association recommend that adults aim for at least 150 minutes per week of moderate-intensity aerobic activity (like zone 2 exercise), or 75 minutes per week of vigorous activity, or a mix of both. This can be spread out over the week in sessions as short as 10 minutes at a time.
Why Is This Important?
Regular moderate-intensity exercise can:
- Improve heart and lung health
- Lower the risk of heart disease, stroke, and diabetes
- Help control blood pressure and cholesterol
- Improve mood and energy
- Support healthy weight
Even small amounts of activity are better than none. If you are just starting out, begin with short walks and gradually increase your time and pace.
Is Zone 2 Exercise the Best?
Zone 2 exercise is a great starting point, especially for people who are new to exercise or have health concerns. It is safe for most people and helps build a strong foundation for fitness. However, some research suggests that adding higher-intensity activities (where you are breathing hard and can only say a few words at a time) may provide even more benefits for heart health and fitness, especially if you are able and your doctor says it is safe.
Tips for Getting Started
- Choose activities you enjoy, like walking, swimming, or cycling.
- Start slow and increase your activity over time.
- Listen to your body. If you feel dizzy, very short of breath, or have chest pain, stop and seek medical help.
- If you have a chronic health condition, talk to your healthcare team before starting a new exercise routine.
Remember: Any movement is better than none. Find ways to sit less and move more throughout your day. Over time, regular zone 2 exercise can help you feel better, stay healthier, and enjoy life more.