2 Minutes a Day to Improve Your Heart Health


Resources > 2 Minutes a Day to Improve Your Heart Health



May 30, 2023


Image of Black woman smiling, peeking through her hands which are in the shape of a heart

Show of hands for all the parents out there who easily find 30-60 minutes each day to get consistent, heart-pumping exercise. Anyone? Carving out time for workouts is a struggle for many parents, especially moms. But the great news is that even two minutes a day can improve your heart health. Even the busiest folks can find two minutes a day!

As a mom-owned clinic, Jewell Chiropractic understands the demands that parents have on their time and energy. Whether or not you are raising children, we support you physically, emotionally, and mentally so that you can enjoy life with great form and function. You can book a treatment or sign up for a class today to get the care you need.

At Risk of Heart Disease

Heart disease is the top cause of death in the US for men and women. It’s also the leading cause for almost every racial group in the country. This shocking reality makes it clear that protecting our heart health is crucial, no matter what. 

Encouraging research tells us that even a couple minutes of activity each day can improve your heart health. Image of hands holding a ceramic heart.

In addition to lifestyle and nutrition choices, cardiovascular exercise is one of the best ways to guard your heart’s health and longevity. Consistent, heart rate-elevating movement provides many benefits, including the following:

  • Lower blood pressure
  • Lower cholesterol
  • Improved blood flow
  • Healthy weight maintenance

Sedentary habits damage our hearts. Brisk movement protects our hearts. But that is often easier said than done. 

Improve Your Heart Health In Short Spurts

Finding the time to commit to cardio activities is challenging for many people. Fortunately, research shows us that even quick bursts of exercise can provide significant heart protection.

A robust study found remarkable benefits for heart health with only 15-20 minutes of cardio activity a week! Participants who exercised for about two minutes each day had a 27% lower risk of death from heart disease and cancer. Exercising for 53 minutes per week brought a 36% lower mortality rate. Greater amounts of exercise gave participants even more protection.

Image of mom and child jumping on a trampoline

These statistics are impressive and encouraging. Even with hectic schedules, finding at least two minutes a day to raise your heart rate is fairly simple. And if you’re a parent, you can do many of these short bursts with your children.


How do you know if your activity reaches the level of “vigorous” to improve your heart health? You’re probably there if you’re sweating and can’t talk comfortably for more than a few words. If you can carry on a whole conversation or sing a song, you haven’t hit the vigorous level yet.

Some examples of heart-healthy activities to try with your kids include the following:

  • Racing each other at the park
  • Jumping rope
  • Jumping on a trampoline
  • Riding bikes
  • Rollerblading or roller skating
  • Dancing
  • Swimming
  • Tennis or pickleball
  • Hopscotch

Moving Toward Good Heart Health

Biking is an excellent way to improve your heart health. Image of mom and dad biking with toddlers in bike seats.

Parents already have enough “shoulds” on their plates, and exercise is usually one of them. With this research supporting even quick bouts of vigorous movement, heart health is well within reach!

To keep your whole body working well, schedule your next massage or chiropractic appointment at Jewell. And for communal emotional support, consider one of our parenting groups or other classes

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Take care and live a life of wellness.