Boost Your Heart Health with 500 Extra Steps

Heart disease remains a leading cause of death worldwide, highlighting the importance of preventive measures. While exercise is known to be beneficial for cardiovascular health, research suggests that even a small increase in daily physical activity can have significant impacts on reducing the risk of heart disease.

The Relationship Between Physical Activity and Heart Disease:

Physical activity plays a crucial role in maintaining cardiovascular health. Regular exercise has been shown to lower blood pressure, improve cholesterol levels, reduce inflammation, enhance insulin sensitivity, and promote weight management, all of which contribute to a decreased risk of heart disease. Engaging in physical activity helps maintain the health of blood vessels, strengthens the heart muscle, and improves overall cardiovascular function.

500 Extra Steps, a Simple Yet Impactful Goal:

Increased Daily Energy Expenditure: Taking 500 extra steps per day translates to approximately 200 additional calories burned for the average person. This modest increase in physical activity can contribute to a more active lifestyle and help maintain a healthy weight, which is crucial for heart health.

Improved Cardiovascular Fitness: Walking is a low-impact and accessible form of exercise that can significantly improve cardiovascular fitness. By incorporating 500 extra steps into your daily routine, you can enhance your aerobic capacity, strengthen your heart, and improve overall cardiovascular endurance.

Reduced Sedentary Behavior: We spend a significant portion of the day sitting or engaging in sedentary activities, which has been linked to an increased risk of heart disease. Taking 500 extra steps encourages you to break up prolonged sitting time and promote movement throughout the day, which is beneficial for cardiovascular health. Getting up and taking a quick 2-minute walk around the house or the office every couple of hours throughout the day will do the trick.

Tips to Increase Daily Step Count:

Set a Daily Step Goal: Setting a daily step goal provides a target to work towards and motivates you to be more active throughout the day. Start with a realistic goal and gradually increase it over time. Aim for 10,000 steps per day (or cycling/swimming/rowing equivalent), as recommended by health experts.

Track Your Steps: Use a wearable activity tracker, or smartphone app to track your daily step count. Monitoring your progress can help you stay accountable and provide a sense of accomplishment as you see your step count increase over time.

Take Walking Breaks: Incorporate short walking breaks into your daily routine. Instead of sitting for extended periods, take a quick walk around your office or neighborhood. These mini-breaks not only boost your step count but also help improve circulation and reduce the negative effects of prolonged sitting.

Opt for Active Transportation: Whenever possible, choose active transportation methods like walking or cycling instead of driving. Consider walking or biking to work, to nearby stores, or when running errands. Not only will you increase your step count, but you’ll also contribute to reduce carbon footprint.

Take the Stairs: Ditch the elevator or escalator and go for the stairs whenever you can. Climbing stairs is an excellent cardiovascular exercise that engages multiple muscle groups and significantly increases your steps.

Walk During Phone Calls: Instead of sitting while taking phone calls, take the opportunity to get up and walk around. Whether you’re at home or in the office, pacing or walking while talking can easily add several hundred steps to your daily count.

Explore Nature: Take advantage of nearby parks, trails, or nature reserves for leisurely walks or hikes. Not only will you increase your steps, but you’ll also enjoy the benefits of fresh air, nature, and a change of scenery.

Make Walking Social: Instead of meeting friends or colleagues for coffee or a meal, suggest going for a walk together. Walking with others not only allows for social interaction but also provides an opportunity to motivate and support each other in reaching your step goals.

Set Reminders: Set regular reminders throughout the day to get up and move. Use an alarm on your phone or a reminder app to prompt you to take short walking breaks.

Make Everyday Tasks Active: Find ways to incorporate more movement into your daily tasks. For example, park farther away from your destination, take the long route while doing chores, or choose to stand and move while folding laundry or watching TV.

Incorporating just 500 extra steps into your daily routine can have significant benefits in lowering your risk for heart disease, especially as you age, and VELL can be a valuable tool to help you stay on track by sending timely reminders. Begin by setting realistic goals and gradually increasing your step count over time, and always remember to listen to your body and avoid overexertion.

Source:

  • Monica Serra Ph.D, Brady Rippon, M.S., Pablo Martinez-Amezcua, M.D., Ph.D American Heart Association Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Scientific Sessions 2023, Presentation 360.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Share this article:

Products

Resources

Company

Instagram Icon-facebook Linkedin-in Youtube Pinterest

Copyright © 2024 – VELL, LLC – All rights reserved | Privacy Policy | Data Deletion

Scroll to Top
Sylvia Zuniga-Barboni, MD, FAAN
Cleveland Clinic Florida
With an esteemed background including fellowships at Cleveland Clinic Florida and expertise in neurology, electrodiagnostic medicine, and botulinum toxin chemodenervation, Dr. Zuniga-Barboni brings a wealth of knowledge to our mission of holistic well-being. Board-certified and re-certified, her commitment to neurological health adds valuable perspectives to our efforts.
Michael Solomon, MD
St. Lucie Surgery Center
Received his Bachelor of Science from Binghamton University in 1988. After receiving his BS degree, he studied at SUNY Health Science Center at Brooklyn where he earned his Doctor of Medicine degree in 1992. Dr. Solomon performed his post graduate training in Urology and General Surgery from 1992-1999 at SUNY Health Science Center at Brooklyn where he served as a Chief Resident in Urology. In addition, he completed a 1 year Urological Oncology Research Fellowship at Memorial Sloan Kettering Cancer Center in NYC from 1995-1996.
Dr. Jordan Zabriskie
Clinic Director at Elite Therapy and Wellness
“Dr Z” graduated from the University of Florida and Palmer College of Chiropractic, with a focus in Sports Medicine . He has successfully treated thousands of patients with a multifaceted approach. Using physical therapy , movement correction , and chiropractic medicine to provide long lasting solutions to their conditions . Dr Z believes educating a patient and empowering them to “ fix “ their own dysfunction is an integral part of their recovery .
Dr. Richard A. DeLucia, Jr., MD, MBA
Board Certified Family Physician
Dr. Richard DeLucia is a Board Certified Family Practice Physician who began his practice in Jupiter in 2000 and is the founder of Jupiter Family Healthcare. He graduated from of the University of Florida College of Medicine and completed his residency training at Carolina’s Medical Center Family Practice Program, in Charlotte, North Carolina in 1998. Dr. DeLucia was the Chief of Family Medicine at Jupiter Medical Center from 2004-2008.
Linda Kiley, MD
Palm Beach Center for Pelvic Health
Linda A. Kiley, MD, is a graduate of University of California at Los Angeles School of Medicine and completed her residency in Obstetrics and Gynecology at the George Washington University in Washington, DC. She is a Board Certified physician and subspecialist in Obstetrics and Gynecology and Female Pelvic Medicine and Reconstructive Surgery.
Dr. Matthew Harris, MD
Medical Director of Pediatric Orthopedics and Outpatient Rehabilitation Services at Jupiter Medical Center
Dr. Matthew Harris, MD works in Jupiter, FL as an orthopedic surgery specialist. He is board certified in orthopedic surgeryand graduated from STATE UNIVERSITY OF NEW YORK AT BUFFALO / SCHOOL OF DENTAL MEDICINE. Dr. Harris has has worked on more claims relating to femur fracture than other providers.
Zachary McVicker
Fellowship-trained sports medicine physician
Dr. McVicker has served as an assistant team physician for the Los Angeles Rams, Los Angeles Dodgers, LA Galaxy, LA Football Club (LAFC), as well as the University of Southern California (USC) football team and the Miami Marlins. Dr. McVicker currently practices at the world renowned Paley Orthopedic and Spine Institute in West Palm Beach, Florida. He helped to create and direct the Sports Medicine program at the Paley Institute. Dr. McVicker prides himself on treating the entire patient to facilitate the physical and mental well-being required to return to an active lifestyle.
Dr. Ari Yoder
Licensed Optometrist
Dr. Yoder graduated from The Ohio State University College of Optometry in 2012. He currently is a partner and practices in a multi location optometry practice in the middle of Amish country Ohio. Implementation of a proactive approach to eye health has been essential for Dr. Yoder in serving his patients, specifically those with diabetes.
Dr. Shahnoz Rustamova
Obstetrics & Gynecology
Dr. Rustamova graduated from the Samarkand State Medical Institute in 1995. She works in New York, NY and Jupiter, Fl, and specializes in Obstetrics & Gynecology. Dr. Rustamova is affiliated with Mount Sinai St Luke’s Hospital.
Dr. Ronald Gazze
Executive Medical Director NextEra Energy/ FPL
Where he is responsible for providing primary care and coordinating other medical care for many of the corporation’s leaders and other team members with complex cases. He is also the corporate medical subject matter expert, including for the pandemic team.
Townley Peters, Psy.D, RYT
Licensed Clinical Psychologist in Florida and Bermuda
Townley Peters brings a wealth of expertise to Vell Health’s Mind/Body program, drawing from her extensive background as a psychologist committed to empowering individuals. Grounded in the belief that every person is inherently complex, Townley’s approach emphasizes collaboration and genuine care. Her professional demeanor is complemented by a human touch, ensuring a supportive and comfortable environment for those seeking growth and change.
Dr. Richard Zonderman
Licensed Psychologist
Associate Professor at Albizu University- Industrial/Organizational Psychology and Counseling programs.

Candidate screening for the Miami Dade College School of Justice Police Academy and local police departments.

Member of the Florida Psychological Association and the International Association of Chiefs of Police Psychological Services section.
Russell Bourne, Jr., Ph.d.
(University of Virginia) Clinical psychologist on staff at Jupiter Medical Center
Former President Florida Psychological Association, Currently on the Legislative Affairs and Public Policy Board.

Former associate Dean Randolph-Macon College and The University of Virginia.

Former President of the Virginia Ericksonian Institute, Consultant to the Florida and Virginia Judicial Systems, municipal law enforcement departments as well as to various businesses and the media. Central Intelligence Agency for 24 years.
Bill Reichel
President at Reichel Realty & Investments, Inc.
Bill has deep expertise and a proven track record in virtually every facet of Florida commercial real estate — leasing, management, brokerage, receivership and workout of commercial properties throughout the state. He also has extensive experience in construction, development management services and real estate tax appeal work.

Since its inception in 1987, Reichel Realty has facilitated thousands of commercial transactions totaling over $2 billion of gross business volume.
John Mattessich
Chief Financial Officer Maroone USA
With over 20 years of extensive experience in procurement and purchasing, John brings a wealth of knowledge and expertise to our Executive Advisory Board.

John’s impressive journey began in 1996 at Mars Snackfoods, USA, where he served as a Commodity Manager. His dedication and passion for the field led him to Florida Crystals, where he took on roles of increasing responsibility, ultimately becoming the Vice President of Procurement in 2015.

We’re excited to have John on board as we continue our mission to elevate and innovate in the world of holistic health and wellness. Join us in welcoming John Mattessich to the Vell team!
John Hoctor
Chief Financial Officer Maroone USA
John Hoctor, the Chief Financial Officer at Maroone USA, has consistently demonstrated remarkable financial expertise and leadership skills. His extensive experience in financial management contributes significantly to Vell Health’s strategic development, showcasing a proven track record of driving financial success in his role as CFO.
Art Mandell
Director, MaxCyte Inc. Former Pharmaceutical & Biotech CEO
Art Mandell, serving as Director at MaxCyte Inc., is a distinguished figure with a rich background in the pharmaceutical and biotech industries. As a former CEO in the pharmaceutical and biotech sector, Art has showcased outstanding leadership acumen and strategic brilliance.

His contributions to the field have been marked by a commitment to innovation, driving growth, and ensuring the advancement of cutting-edge technologies. With a deep understanding of the intricacies of the pharmaceutical and biotech landscapes, Art Mandell continues to play a crucial role in shaping the trajectory of VELL Health.
Marshall Warner
VP Chesapeake Bank
Marshall Warner, a seasoned banking professional, has made significant contributions during his tenure as Executive Vice President at Chesapeake Bank. With a wealth of experience in the financial sector, Marshall demonstrated exceptional leadership, strategic vision, and a commitment to excellence.

His role involved overseeing critical aspects of the bank’s operations, contributing to its growth, and ensuring the delivery of high-quality financial services to clients. Marshall’s dedication to the banking industry has left a lasting impact on Chesapeake Bank and the broader financial community.
Ann Pace

Head of Legal, USA, World Gold Council

Ann Pace serves as the Head of Legal, USA at the World Gold Council, bringing extensive legal expertise to the organization. With a robust background in legal affairs, she plays a pivotal role in navigating the legal landscape for the World Gold Council in the United States. Ann’s leadership and legal acumen contribute significantly to the organization’s success in the dynamic gold industry.
Russell Bourne, Jr., Ph.d.
Clinical Psychologist
Since 2006, Dr. Bourne has played a crucial role at Jupiter Medical Center, contributing to the Medical Ethics Committee. As a licensed psychologist in Florida and Virginia, he brings a wealth of experience to Vell Health.

Dr. Bourne’s leadership goes beyond clinical practice; he was President of the Florida Psychological Association, Palm Chapter, and actively engages in legislative affairs. With a rich academic background and extensive consultancy work, including 24 years with the CIA, Dr. Bourne’s knowledge is a driving force in shaping Vell Health’s future.
Robecca Quammen
2nd Founder, HealthITq and Quammen Group
Robecca is a forward-thinking industry leader with a results-oriented approach, acknowledged as a champion for healthcare transformation through innovative information technology solutions. With a 30-year career in healthcare, she has held senior management roles in large provider organizations, the nation’s largest healthcare software vendor, and prominent healthcare consulting practices.

Renowned for spearheading organizational change initiatives, Robecca is committed to enhancing clinical care delivery and improving the bottom line in the ever-evolving healthcare landscape.
Michael Viola

Chief Executive Officer (CEO) at Congruity HR

After more than 25 years in the Professional Employer Organization (PEO) space, Mike brings deep domain expertise and a proven track record to his role as CEO of Congruity HR.

As co-founder and Chief Sales Officer for Oasis Outsourcing, Mike and his team quickly grew Oasis into the largest privately held PEO in the United States, ultimately serving 9,000 clients and 300,000 worksite employees across all 50 states.

After Paychex acquired Oasis in 2018, Mike was an Advisory Partner in the Private Equity space and served on several boards until joining Congruity as its CEO.
Dave Frisbie
MBA from Harvard
As a Vice President of Hines Interests during the 1980’s he managed major downtown revitalization projects including I. M. Pei’s JP Morgan Chase Tower (the tallest 5-sided building in the world), Cesar Pelli’s Wells Fargo Center, and Philip Johnson’s One Detroit Center (the tallest office building in Michigan). He was also one of the leading visionaries to participate in the redevelopment of downtown West Palm Beach.

Download the App Now!

VELL for iOS
VELL for Android