5 Smarter Snacking Strategies for Weight Loss

Healthy SnackingSnacking is sometimes a bad word in the weight-loss community, but that’s only if you’re munching on sugary, carb-heavy foods throughout the day (we’re looking at you, mini muffins). Smart snacking, on the other hand, can help you control your cravings, fill up on important nutrients and maintain your energy levels. Try these five strategies to help you crush your cravings.


Before you head to the pantry on autopilot, it’s important to figure out whether you’re really hungry or just, say, craving sugar because you saw a recipe on Facebook for Oreo brownies. Before you snack, ask yourself whether you’d be willing to eat a piece of fruit or some sliced veggies to curb your hunger, says to dietitian Amy Gorin, owner of Amy Gorin Nutrition in Jersey City, New Jersey. “If the answer is ‘no,’ then you’re probably not actually hungry,” she says. If that’s the case, make a cup of tea or sip a glass of water with sliced lemon or cucumber instead — you’ll satisfy your oral fixation without consuming unnecessary calories.


If you’re going to snack, make it count. Dietitian Jennifer Glockner of Smartee Plate says it’s important to nosh on foods that combine protein and fiber, since they help promote satiety while also supplying your body with vital nutrients. Try hard-boiled eggs, unsalted nuts, edamame or apple slices drizzled with almond butter. Glockner also suggests sunflower-seed butter on whole-grain crackers, hummus with pepper slices or plain Greek yogurt topped with berries or cucumbers.

“These snacks will [help] prevent [you from] overeating at the next meal or snacking too much on energy-dense foods like cookies and chips,” she says.


If you have a stash of healthy, tasty snacks on hand, you’ll be less likely to reach for a pastry or bag of chips when you hit that afternoon slump. “Hungry people tend to grab the first foods in sight, usually foods high in fat and calories, and often in excessive quantities,” says Glockner. That’s why she recommends preparing your snacks in advance. Chop veggies and fruit, pour nuts in a Ziploc bag or whip up a green smoothie to stick in the freezer. This is also a smart way to pre-portion food so you’re not overeating.


A study published in the Journal of Health Education and Behavior suggests you’re most likely to eat whatever is most visible in your home. That’s why Gorin recommends storing fruit in a bowl on your kitchen countertop or desk so you always have something healthy to reach for.


Research shows that eating while distracted makes you more likely to ignore your body’s satiety signals and, thus, overeat. Instead of scrolling through Instagram or watching YouTube as you snack, step away from your gadgets. Limiting these external distractions is key to eating mindfully, rather than mindlessly, Glockner explains: “It’s important to sit down to a meal without distractions, slow down, savor every bite and listen to [your] body cues and satiety signals to prevent overeating and subsequent weight gain.”

Source: MyFitnessPal blog

Yoga with Jessica: Props

yoga props blocks, strap, roller and carpetI promise to get back to the actual poses next month, but as I expand on my yoga teaching I feel drawn to bring more attention to yoga props.  Props can help to firm & strengthen the body, remove weariness from the body & mind and help develop good posture, balance, and comprehension.

Many people come to yoga with an ego and do not think they need a prop or just plain refuse to use one.  Not using a prop when you need it is a good way to injure yourself.  I guide my classes to listen to their bodies, and to allow their bodies, NOT their minds, be their guide.

In my opinion, the most common yoga props are:

  • Block
  • Strap/belt
  • Bolster
  • Blanket
  • Tennis or golf ball
  • Wall

A prop allows people of all sizes, ages & health conditions to participate in yoga.  The props bring ease to the poses and allow you to experience the benefits of yoga.  Props can be a saving grace if you have limitations as they can allow you to do the pose you otherwise would not be able to do.

Sometimes the prop is to gain physical or mental confidence.  Sometimes the prop gives you “staying” power in a pose.  Side note:  increased “staying” power helps to develop physical & mental stability, balance & concentration.

The use of props can be beneficial to everyone.  Simple adjustments, such as changing the thickness of a blanket, the size of a bolster, or using a longer strap can improve alignment and execution. Anything that relaxes the body and relieves stress also helps to extend the amount of time you can hold a pose and improve your flexibility.

In closing, I did not start out using props often.  I use them each time I come to my mat now.  I experienced injuries because of my ego, my mind, said I didn’t need them.  It’s a slow process but eventually, you will be able to let go of the ego so that you listen to your body and what it needs and wants.

Cameron and Cancer Services of Northeast Indiana Offers New Educational Series Presenting Week 1 – “Finding Your Way Back”

CSNI Horizontalcammem_26555_Logo_Tagline_2016_CMYKFoundation Logo NEWCancer Services of Northeast Indiana, Cameron Memorial Community Hospital and the Cameron Hospital Foundation are pleased to be working together to bring “Caregivers Count: Support of Your Journey” to Angola beginning in April.  The classes are free and open to the public and will be held at Cameron Hospital in Meeting Room 1 (just past the Gift Shop in the main hall) at 5:30 p.m.

The first class, “Finding Your Way Back,” is being held on Monday, April 24th at 5:30 p.m.  Being a caregiver for a person with cancer can be full of stress and strain.  In this first session, attendees will discuss how to reduce some of the burden as well as learn your “rights” as a caregiver; because the caregiver is a person who deserves care too.

Attendees of the first session will specifically discuss:

  • The caregiver bill of rights
  • The caregiver strain index
  • Signs of caregiver burden
  • Reducing caregiver burden

Reservations are recommended, but not required.  For more information or to reserve a seat, contact 260-667-5721

Long-time Steuben County physician to retire

whang.jpgSteuben County general surgeon, Dr. Sung O. Whang recently announced his retirement effective April 28, 2017. “We are grateful for Dr. Whang’s outstanding 49-year career, and his dedication and unwavering support of his patients and Cameron,” said Cameron President and CEO, Connie McCahill

Dr. Whang dedicated 32 years of his working career in service to Cameron Hospital and Steuben County. He received his undergraduate degree and attended medical school at Kyungpook National University in Daegu, Korea, and began practicing medicine in 1968. Dr. Whang then moved to Brooklyn, New York, where he completed a residency program in 1984. He moved to Steuben County in July 1985 where he practiced as a general surgeon for the remainder of his career. Additionally, Whang was a member of the Indiana State Medical Association and the American Board of Abdominal Surgery.

Throughout his long practice in Steuben County, he has treated grandparents, parents and children, helping each generation achieve better health. “During my tenure here at Cameron, I have been told countless stories of Dr. Whang going out of his way to help a patient or family of a patient. While Dr. Whang will be missed, we wish him all the best as he pursues new adventures in his retirement,” said McCahill.

In his absence, Cameron welcomes Brandy German, NP to their team. German will be seeing patients in Dr. Whang’s office at 306 E. Maumee in Suite 303 (in the Medical Office Building). Going forward, patients may contact German by calling 260-667-5606.

The public and Dr. Whang’s patients are invited to a retirement reception on April 27 from 3:00 – 5:00 p.m. at Cameron Hospital in Meeting Room 1 (just past the Gift Shop). For more information, please call 260-665-2141, ext. 5337.

Cameron Hospital Marks Spring Weather By Offering New Allergy Testing and Treatment

dreamstime_xl_65525802Spring is coming and so are seasonal allergies. According to the Center for Disease Control and Prevention, more than 50 million Americans suffer from allergies each year. Cameron Hospital is encouraging local patients to not suffer with their symptoms, but to take advantage of the allergy treatment now available locally in Steuben County. Cameron ENT & Allergy is now offering allergy testing and treatment for inhalant allergies.

Inhalant allergies include such things as grasses, weeds, trees, molds, animals and more. Testing is available on Wednesdays by appointment only. There are two types of allergy testing available to patients. Skin testing (both prick and intradermal testing) are used for patients 12 and older, while blood testing is available for children ages 5-12 and for adults who can not be skin tested.

Skin prick testing involves placing a small drop of the allergen (the substance you may be allergic to) on the patient’s skin and making a tiny prick so the allergen is absorbed into the skin. Depending on the reaction from the skin prick testing, the nurse may then conduct intradermal testing. During this test, a tiny amount of the allergen is injected under the patient’s skin. The testing takes an hour and a half to complete.

Patients that receive skin testing will receive the results immediately and will be able to work with staff to create a treatment plan. If a patient receives blood testing, it will take 7-10 days to receive the results.

There are two types of treatments available at the clinic:  subcutaneous immunotherapy and sublingual immunotherapy. Subcutaneous immunotherapy is better known as allergy shots. Sublingual Immunotherapy is an alternative way to treat allergies without injections. The patient is given small doses of an allergen under the tongue to boost tolerance to the substance and reduce symptoms. Immunotherapy has been a proven treatment for over 100 years.

“We’re really excited to bring this service to Steuben County,” said Connie McCahill, President and CEO. “Living in an area with such a high concentration of common allergens, this is an important service for our community members.”

For more information, or to set up an appointment with Dr. King, please call 260.667.5773.

Cameron and Cancer Services of Northeast Indiana Introduce New Educational Series “Caregivers Count: Support on Your Journey”

Grieving CoupleCancer Services of Northeast Indiana, Cameron Memorial Community Hospital and the Cameron Hospital Foundation are pleased to be working together to bring “Caregivers Count: Support of Your Journey” to Angola beginning in April.  The classes are free and open to the public and will be held at Cameron Hospital in Meeting Room 1 (just past the Gift Shop in the main hall) at 5:30 p.m.

In this five part-series, Cancer Services of Northeast Indiana’s Director of Clinical Services, Marsha Haffner, will provide opportunities for caregivers of those with cancer to explore and discuss their experiences and to gain new information, resources and support in their role as caregivers.  The series will be held for one hour weekly for five weeks and caregivers are welcome to join as many sessions as they are able. The class schedule will be as follows:

  • Monday, April 24, 2017 (5:30 p.m.) – Finding Your Way Back
    • Caregiver bill of rights
    • Identifying and reducing caregiver burden
  • Monday, May 1, 2017 (5:30 p.m.) – Boundaries and Self Care
    • What makes a “resilient” caregiver
    • Self-care strategies
  • Monday, May 8, 2017 (5:30 p.m.) – Effective Communication and Dealing with Emotions
    • Communicating with your loved one with cancer
    • Common emotions and how to work with them
    • Increasing hope
  • Monday, May 15, 2017 (5:30 p.m.) – Stress and the Relaxation Response
    • Ten relaxation techniques that zap stress
  • Monday, May 22, 2017 (5:30 p.m.) – Transitions in Caregiving / Benefits of Caregiving
    • Four stages of caregiving
    • Ways to manage transitions
    • Appreciating the job of caregiver

Funding for the program has been generously provided by the Cameron Hospital Foundation through contributions given as part of the organization’s grateful patient program.

Reservations are recommended, but not required.  For more information or to reserve a seat, contact 260-667-5721.

Cameron Hospital Acquires Local Medical Practice

Tom Miller
Dr. Tom Miller,  Tri-State Medical Center
Connie McCahill
Connie McCahill, Cameron President, and CEO

Cameron Memorial Community Hospital is proud to announce the acquisition of the Tri-State Medical Center; the office of Dr. Thomas Miller.  The acquisition became effective on March 3, 2017.  With this change, Dr. Miller and his staff became employed by Cameron, and enjoy all the benefits a large organization has to offer.  Patients will see little to no change as it relates to the care they receive from Dr. Miller and his staff.  The location at 1500 W. Maumee St., Angola will remain the same.

“This signifies a great step for Cameron,” said Connie McCahill, President & CEO.  “The combination of a rural health clinic and a critical access hospital is an important relationship.  Cameron and Dr. Miller’s clinic will work together to provide the highest quality, safest care.  Together, we enhance our ability to recruit new primary care physicians to the community.”

“My patients know how my practice has tried to support our community hospital,” said Dr. Miller.  “It wasn’t until I’d been reassured by hospital administration that the patient care experience could remain relatively unchanged that a further alignment between Cameron and myself could be explored.  I am pleased to turn over administrative duties to hospital staff so that I might focus on medicine.”

Patients have recently been notified of the change and are encouraged to call the office at 260-665-8494 with any questions.

Yoga with Jessica: Weight Loss

dreamstime_xl_57283468I am often asked about weight loss as it relates to yoga. Specifically, can doing yoga help one lose weight?

As I’ve mentioned before, yoga has numerous health benefits. When you do yoga, you slowly become aware of your body, and a gradual process begins to take place. You might start going to two or more yoga classes a week. You might introduce another activity or exercise into your routine. You might start noticing how you feel after you eat a meal, or you may begin to look at food differently.

All of these changes is yourself becoming more aware of the external influences on your body. Self-awareness can cause a change in how you feel and think about your body. You could begin to be more mindful about what you eat on a daily basis. You may become more aware of the foods that make you feel sluggish or lethargic. You could find yourself choosing healthier food, which can lead to weight loss.

So, have I lost weight through yoga alone? Nope. I am human. Just like the rest of the world, I’m tired when I get home from work. I like pizza, pasta, bread and the occasional alcoholic drink. For me personally, my weight is a continual struggle, as well as a work in progress. However, through my yoga practice, my attention has turned inward, which has made me more mindful about the foods I eat.

Tips for Eating Healthy on the Run

dreamstime_s_33022537You probably eat out a lot—most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out.

  1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.
  2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.
  3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.
  4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.
  5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.
  6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.
  7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.
  8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.
  9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.
  10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.
  11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
  12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.
  13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.
  14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low-fat spreads. And, don’t forget the veggies.
  15. In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.
  16. Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.
  17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high fat toppings. Enjoy fresh fruit as your dessert.
  18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.
  19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.
  20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
  21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.
  22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
  23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.
  24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
  25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.
  26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.
  27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.
  28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.
  29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.
  30. For desktop dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

Source: Academy of Nutrition and Dietetics

Managing Heart Disease Risk At Any Age

heart disease.jpgAge is one of the risk factors we have no control over. You see, heart disease doesn’t play favorites. You can be young, energetic, and athletic and still be diagnosed with it.

Regan Judd was all of those things, but that didn’t stop her from needing open heart surgery at 19 years old. “I kept thinking of my grandpa because he had open heart surgery when I was a kid,” she says. “But he was so much older than me that I just couldn’t grasp it.”

Certainly adds a whole new perspective to being “a kid at heart,” doesn’t it? Arguably, it’s a much-needed new perspective. One that should serve as a wake-up call for women of all ages to understand the importance of, first knowing they can have risk factors at any age, and then managing those risk factors before they become a problem.

So how exactly can you manage your risks and keep heart disease out of your life? We’ll break it down by age.

In your 20s

  • Know early the numbers that impact your heart health. This will make it easier to spot a possible change in the future. Your goal should be less than 200 mg of total cholesterol intake daily, and strive for a blood pressure reading of 120/80 mm Hg or less.
  • Check your family history. Ask your family if anyone has had heart disease or any of the risk factors for heart disease. If the answer is yes, your chances for developing heart disease go up. It’s important to learn this information now so you can be aware of your risk. Make a point to talk with your doctor and see what you can do to decrease your risk of developing heart disease.
  • Don’t smoke and avoid secondhand smoke. If you picked up smoking as a teen, it’s time to quit. Even exposure to secondhand smoke poses a serious health hazard. To make matters worse, according to a U.S. Surgeon General report, nonsmokers are up to 30 percent more likely to develop heart disease or lung cancer from secondhand smoke exposure.
  • Drink in moderation. Drinking heavily can cause a spike in your blood pressure, and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day, which is defined as:
    • 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.)
    • 1 fl oz of 100-proof spirits
    • 4 fl oz of wine
    • 12 fl oz of beer
  • Choose birth control carefully. Talk to your doctor about your options so you can make a fully informed decision based on the risks and benefits. Oral contraceptives along with other birth control options can cause an increase in your blood pressure. If you can safely use an alternative method that doesn’t put your health at risk, consider the advantages. Remember that cigarette smoking and oral birth control use can increase the risk of serious cardiovascular disease.

In your 30s

  • Tame your stress.  Long-term stress causes an increase in heart rate and blood pressure that may damage the artery walls. Pick up a few stress management techniques to soothe your mind and body. Try deep breathing exercises and find time each day to do something you enjoy – whatever it takes to knock out stress.
  • ‘Me time’ isn’t optional – it’s a requirement. Juggling a family and career has probably left you with little time to worry about yourself. Life is a balancing act, but your health should always come first. Now is the time to build heart-healthy habits. That means eating healthy, getting lots of physical activity and a full night’s sleep. Studies have shown that if you can avoid the conditions that put you at risk for heart disease until you turn 50, chances are good that you may never develop it. Make your health a priority.
  • Choose birth control carefully. Talk to your doctor about your options so that you can make a fully informed decision based on the risks and benefits. Many types of contraceptives, but especially oral contraceptives, can cause an increase in your blood pressure. If you can safely use an alternative method that doesn’t put your health at risk, consider the advantages. Remember that cigarette smoking and oral birth control use can increase the risk of serious cardiovascular disease.

In your 40s

  • Strive for more balance and less stress. Women are naturally caretakers. Ask any mom, spouse, businesswoman or caretaker; chances are, they rarely put their own needs first. But what would happen if you were suddenly too sick to take care of your family or go to work? The bottom line is prevention. You have to make time and invest in your own health — for yourself and the people who depend on you. Try yoga, take up gardening, get a weekly massage or mani-pedi, pick up a new hobby or an old one that you loved but stopped doing years ago. Whatever it is, do something that can make the stress melt away.
  • Make your wellbeing a priority.  By 40, some women have already made physical activity part of their daily life, but if you haven’t, it can seem like a chore. Between family and work, it may be difficult to make time for yourself, but it is critical for your health. Regular physical activity (150 minutes moderate intensity or 75 minutes vigorous intensity aerobic physical activity each week) can improve your blood pressure and HDL “good” cholesterol, reduce your chances of developing diabetes, and strengthen your heart.
  • Get regular checkups.  In addition to blood pressure checkups and other heart-health screenings, you should have your blood sugar level tested by the time you’re 45. This first test serves as a baseline for future tests, which you should have every three years. Here are the tests you should have:
    • Weight and Body Mass Index
    • Waist Circumference
    • Blood Pressure
    • Cholesterol
    • Heart Exam
    • Fasting Blood Glucose

In your 50s

  • Monitor changes in your body and keep an open dialogue with your doctor.  As women age, we lose some of our body’s natural defenses against heart disease. This can happen because of changes in hormones from menopause, which can affect your cholesterol levels. Also, type 2 diabetes usually develops in women after age 45. So take time to get regular checkups. Play an active role in your healthcare and work with your doctor to see if you have any heart disease risk factors. If you are already at risk, ask your doctor how you can reduce it.
  • Know your numbers.  Knowing the numbers that impact your heart is an important step toward healthy living. Here’s a quick overview of the numbers you need to know and your goals. Be sure to talk to your doctor to see how your current numbers measure up.
    • Total cholesterol less than 200 mg/dL
    • HDL (good) cholesterol 50 mg/dL or higher
    • LDL (bad) cholesterol less than 100 mg/dL
    • Triglycerides 150 mg/dL
    • Blood pressure less than 120/80 mm Hg
    • Body Mass Index less than 25 kg/m2
    • Waist circumference less than 35 in.
  • Watch what you eat. If you have extra room in your schedule, take the time to carefully plan healthy meals for you and your family. Choose foods low in saturated and trans fats, cholesterol, sodium and added sugars. Focus on including foods that are nutrient-dense like colorful veggies and fruits, fiber-rich, whole-grains, lean meats, skinless chicken and fish rich in omega-3s, and fat-free, 1 percent fat and low-fat dairy. These foods can give your heart the nutrients it needs as well as improve your cholesterol and blood pressure.
  • Get physical. If you haven’t been exercising, now is the time to start. Pick something that you enjoy and start slowly. Chances are, if you enjoy the type of exercise you engage in, the more likely it is that you’ll stick with it. If you’ve been exercising for a while, change up your routine every now and then so you won’t get bored. Your goal is to exercise for a minimum of 30 minutes most days, if not all days of the week.

In your 60s and beyond

  • Know your risk. The more risk factors you can keep under control, the less likely you are to have a future heart attack. But as you get older, your blood pressure, cholesterol and other heart-related numbers tend to rise. And unfortunately, studies show that the number of women who have heart attacks increases dramatically, especially after menopause. But the good news is that you have the power to reduce your risk, and if you do have a heart condition, there is plenty you can do to manage it. A great place to start is by taking the Go Red Heart CheckUp. It only takes a few minutes and along with your results, you’ll receive a Personal Action Plan. Think of it as a customized guide to help you achieve your fitness and nutrition goals, and live heart smart.
  • Keep moving.  The older we get, the trickier exercise can be. But it’s still very important to make physical activity a top priority in your life. If exercise is new to you, start slow and talk to your doctor for suggestions on the types of exercise or workouts that you can explore. If working out has never been your thing, that’s okay; walking, even short brisk walks for as little as 10 minutes throughout the day, can provide enough physical activity to keep your heart in shape. Your goal should be to get 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week.

Source: American Heart Association