Six (end of) Summer Exercises your Heart Will Love

Aug 16, 2016 by Sarah Goodman | lifestyle

Keeping fit and Heart Healthy at the End of Summer

It's almost the end of summer (how did that happen?!) and the transition to fall is almost upon us, but don't let that get you down, try the following six exercises that will boost your mood, improve your heart health, and make you forget that the summer season is almost over.


It's beautiful outside, why not be a tourist in your own city and cycle around? Cycling has been proven to lower risk of cardiovascular disease, cancer, depression, diabetes, and obesity. Riding a bike is low impact on your joints, fun, and great exercise (burning up to 650 calories per hour!). If it's rainy outside try out a spin class, they work for all ability levels and are a great way to get exercise into your daily routine.

Circuit Training

Circuit training is a great way to get heart rate up while building strong lean muscles. You can create your own circuit outdoors without any need for equipment. A circuit is a group of exercises you do in succession with no rest with a determined number of sets. Try this full body circuit you can do right now with no equipment!


Swimming is a relaxing and enjoyable activity that has multiple benefits for the body. Swimming has been proven to build cardiorespiratory fitness, build muscle mass, increase stroke volume (blood volume being pumped by the heart), and also protects your joints since it's a low impact sport. Try swimming in lakes or an ocean nearby, or if it's getting cooler outside go to your local community centre or gym to splash around for awhile in their indoor pool. Swimming burns between 500-650 calories per hour while improving heart health!

Stand Up Paddle boarding

Stand up paddle boarding (SUP) has been gaining popularity over the past few years, for good reasons. This sport is a great overall workout, it works the core muscles, the arms, and many small muscles you will feel like you've never used before as you're always stabilizing since you're on an unstable surface (the water). SUP'ing also has quite a meditative feel to it, the sounds of the water alongside your board and quietness around you does wonders for mental health. SUP is a great cardiovascular exercise as well since you are working the entire time you are on the board. You can rent a SUP at MEC in Canada or REI in the US to test out on your local waters. Make sure you wear a lifejacket!


Here at iHeart we are very fond of Yoga (even on stand up paddleboards). Yoga has so many physical and mental benefits, it's worth a shot if you've never tried it out. There are many different kinds of yoga which vary from hatha, which can be quite good for beginners, to power yoga and yoga that focuses on intense movements and balances. Yoga has numerous benefits on the body such as increased flexibility, improved breathing, lowered stress levels, boosts immunity, improves sleep, and has been proven to lower blood pressure. Try these 4 Yoga Poses for a Healthy Heart.


Did you know that walking is much more beneficial to the body than running? In a study done by the Journal of the American College of Cardiology, found that people who run most days of the week at a pace faster than 7 miles per hour have the same risk of death as sedentary individuals (people who do no activity at all). Brisk walking has been proven in a recent study to reduce blood pressure, cholesterol, and diabetes risk. Walking also has mental benefits, as you walk and take in the scenery you clear your mind, reducing stress levels. Try some of these 14 Walking Workouts to Burn Fat and Boost Energy.

Test how these activities are affecting your body with iHeart. The best way to learn what works best for you is to test before the activity, and just after. the activities that have the most positive effect on your Internal Age and Pulse Wave Velocity score are the ones you should stick with, as these will create lasting changes on internal health, decrease Internal Age, and improve health and increase lifespan.

Author: Sarah Goodman

Sarah is the CEO of VitalSines International, Inc. Her experience in marketing and public relations as well as her designations as both a registered holistic nutritionist (RHN) and certified personal trainer (CPT) provide her with the knowledge and skills to be an effective leader and communications professional for the Vitalsines team. Sarah spends her time snowboarding in the winter, riding bikes, and surfing in the summer in beautiful British Columbia.