Body Construct: Unwind the wind– How to build up your cardiovascular health at home


When initiate any exercise regimen, we may find it difficult because we can get easily winded. This is completely normal.

Before you start any exercise program, you must start by consulting your doctor and start with small movements.

You can build up your cardiovascular health easily by doing some small movements in your own home. This will help build up your stamina little by little and will help your cardiovascular health tremendously.

Heart health is important. The is one of our major organs and it is essential to not only engage in some physical activity, but provide your heart with healthy nutrition.

Incorporating grains, veggies, and lean protein into your diet can help your cholesterol levels and facilitate a long lasting and healthy life.

It is recommended that we cut back on fried foods, fast foods, and packaged/canned items to stay heart healthy. Eat fresh foods. Try to bake, sauté, and steam your food. Use good fats such as olive oil or coconut oil when you cook.

Here are three exercises that can help you unwind your wind. No equipment is necessary and you can easily do these in the comfort of your own home.

Exercise no. 1— Walk everyday for two weeks, starting with a simple 20 to 30 minute walk around your neighborhood. As you build up your stamina, you can add some power walking and eventually add some light wrist weights to help increase your stamina.

Exercise no. 2— Chair squats- you can use a kitchen chair for this one. Engage in one minute of active chair squats with one minute or rest. Repeat this four times. Then, sit on the chair and immediately stand.

Exercise no. 3— Stairs- You can use your home stairs. No equipment is necessary. Start with walking up the stairs and down. Give yourself a goal.

Start with three rounds of stairs and take a rest as needed. Repeat for five minutes. As you get better, you can increase your intensity by jogging up the stairs and walking down.

Lori-Ann Marchese is the owner of Body Construct LLC in New Britain. She is a former Mrs. Connecticut America and starred in the Bravo TV series, “Game of Crowns.”

Lori-Ann Marchese
Lori-Ann Marchese
Lori-Ann Marchese builds up her cardiovascular system. (Photo by MIKE CHAIKEN)
Lori-Ann Marchese builds up her cardiovascular system. (Photo by MIKE CHAIKEN)