This bingo card has 25 words: Physical activity is linked with better sleep, memory, balance and cognitive ability., Adults should practice at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week., For maximum benefits, include both moderate and vigorous cardio activity in your routine along with strengthening and stretching exercises., Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death., Increased cardio activity in your weekly routine, can lead to better bone health and balance, with less risk of injury from falls., By alternating periods of sitting, standing and moving throughout the day, you exercise your heart and maintain steady blood circulation to all areas of your body., In your warm-up and cool down routines, be sure to include stretches for your feet, ankles, calves, and knees., The lower your resting heart rate, the better., For most people, a normal resting heart rate is between 60 and 100 beats per minute., Your maximum heart rate is about 220 minus your age., A heart healthy diet consists of eating a variety of fish at least twice a week, especially fish containing omega-3 fatty acids such as salmon, trout, and tuna., 12. When cooking healthy meals, use liquid vegetable oils such as canola, corn, olive, safflower, sesame and sunflower oils in place of butter and solid fats whenever possible., 13. Skinless chicken, fish and beans are good choices for protein in a heart healthy diet., 14. To reduce sodium in your diet, use fresh or dried herbs and spices or a salt-free seasoning blend in place of salt when cooking., 15. Although supplements can be beneficial, the key to vitamin and mineral success is eating a balanced diet., 16. Cholesterol is a waxy material that’s found naturally in your blood in which your body uses to make hormones and digest fatty foods., 17. You can make healthy choices in your diet to help lower your cholesterol by cutting down on saturated fats and tropical oils., 18. Walking briskly, dancing, and yardwork are examples of moderate-intensity aerobic activity., 19. Jogging, swimming laps, and jumping roping are examples of vigorous ty aerobic activity., Heart-healthy diets consist of lots of fiber, and minimal consumption of sodium and saturated fats., Aerobic or cardio activities are actions that make your heart beat faster., Muscle-strengthening and balance activities should be incorporated into your weekly exercise routines to maintain overall heart health., Physical activity can help lower your “bad” cholesterol and raise your “good” cholesterol levels., Heart disease is the leading cause of death for both men and women in the United States. and Heart disease causes more deaths in the United States than all types of cancer combined..

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