30 by 3: 30 minutes a day, 3 times a week.

GOAL: 30 minutes of moderate aerobic activity 3 times each week.

What does it mean?

Moderate aerobic activity is any type of physical activity that noticeably increases your heart rate. It can take many forms – from structured exercises like swimming or bicycling, to taking the stairs instead of using the elevator.

Depending on your schedule, you can choose to do 30 minutes of exercise all at once each day, or you can break it into 3 10-minute segments.

If you’ve already hit the goal of 30 minutes of moderate aerobic activity 3 times a week, congratulations! Now try increasing the length or intensity of your activity. The American Heart Association recommends at least 30 minutes of moderate activity a minimum of 5 times a week, or at least 20 minutes of intense activity a minimum of 3 times a week.

Why do it?

Physical activity can help you lose weight, improve your cholesterol, and reduce the risk of heart disease, high blood pressure, diabetes, and even certain types of cancer. Many people also find that physical activity helps relieve stress and increase energy.

How to do it:

The Baltimore City Department of Parks and Recreation offers a variety of free or low-cost programs that can help you stay active.

  • First, find your nearest Recreation Center using the interactive map below. Zoom in or out using the + or - buttons on the left, then click on any blue flag in your neighborhood to view information on a Recreation Center close to you.
    View Larger Map
  • Then, choose a program that will work for you. Click here to learn what your Recreation Center has to offer.

How to FIT it in: Ways to make time for physical activity... and stay on a budget

At Home:

  • If you watch TV, try the following exercises during commercial breaks – or better yet, turn off the TV entirely and get active instead.
    • Jumping Jacks.
    • Jumping rope.
    • Push-ups.
    • Sit-ups.
    • Lifting weights. (If you don’t have weights, try exercises with household items like canned goods or full water bottles.)
    • Step-aerobics. (A step-stool can be a substitute for a stair machine.)
  • Turn up the music and dance while you do your usual chores.
  • If you have kids, play with them! Getting active with your children is a great way to teach them good habits – and to get in some bonding time.
  • Find a Fitness Buddy. Teaming up with a friend or neighbor can help you stay on track even when you’re busy. If you have kids, you can take turns baby-sitting for one another while one of you works out.

At Work:

  • Take the stairs in your office building instead of using the elevator.
  • Walk to a co-worker’s desk to ask questions instead of sending an email or making a phone call.
  • Grab a quick bite and take a walk during your lunch hour – indoors or out!

In Between:

  • If you ride public transportation to work...
    • ... walk up and down the block a few times while you wait at your stop.
    • ... get off a few blocks before your stop and walk part of the way.
  • If you live close-by, walk to work instead of driving or taking the bus.

Heat it up! Exercise options for cold weather

  • Indoor walking: Find a large indoor space, like a mall, a hospital, or even a local library, where you can walk laps. You can even do a few flights of stairs along the way! Carrying weights while you walk will help you get even more out of this exercise. If you don’t have weights, you can use household items like canned goods or full bottles of water.
  • At-home exercise: Try jumping rope, lifting weights, or doing step-aerobics on a stepstool at home. You can also check out Cable 25 for aerobic workouts you can follow along with.
  • Check out programs at your local Recreation Center!
    • Scroll up to search for a center near you.

ABCs of Prevention of Heart Disease...

It’s As Easy As 1, 2, 3!

The Johns Hopkins Ciccarone Center for the Prevention of Heart Disease

A

Aspirin: Talk to your health care provider about taking aspirin. You should probably be taking an aspirin most days of the week if you have known heart disease or diabetes.

B

Blood Pressure:A healthy blood pressure is less than 120 /80. High blood pressure is greater than 140/90 and is called hypertension. If your blood pressure is high, exercising regularly, eating healthy and controlling your weight will help.

C

Cholesterol:Talk to your healthcare provider about checking your cholesterol levels. Normal total cholesterol values are less than 200 and a normal triglyceride level is less than 150. A normal HDL-cholesterol (good cholesterol) for a man is greater than 40 and for a woman it is greater than 50. A normal LDL-cholesterol (bad cholesterol) is less than 130 and optimally less than 100. If your cholesterol values are not normal, regular exercise, eating healthy and controlling your weight will help. You may also need to take medication.

Cigarette Smoking: If you smoke, make a plan to quit. You can use nicotine patches, gum, or inhalers. Talk to your health care provider about prescription medication. Some people join smoking cessation groups or quit with a friend.

D

Diet and Exercise: A diet and exercise program will help you control your weight. It can also help you control your blood pressure, blood sugar, and cholesterol. A healthy diet has lots of fruit and vegetables and is low in saturated fats and cholesterol. Avoid fried and greasy foods. Check out befitbaltimore.com for tips and resources.

Diabetes Prevention and Management: A fasting blood sugar greater than 125 on 2 occasions means that you have diabetes. A fasting blood sugar between 100-125 is high and is a sign you could develop diabetes. Regular exercise, a healthy diet and controlling your weight will improve your blood sugar.

E

Exercise: Do some kind of exercise for 30 minutes most days of the week. Fast walking is a good exercise. Exercises to make you stronger (like lifting light weights) and more flexible (like stretching) are also important. Check out befitbaltimore.com for tips and resources.

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