Love Your Heart!

Love Your Heart

Valentine’s Day is around the corner folks! Some of you may spend this time with a significant other or dare to go see the Fifty Shades of Grey movie. I personally will be buying discounted chocolates and flowers on the days following this holiday!! However, did you know that February is also the American Heart Month? American Heart Month raises awareness about cardiovascular diseases (CVD) which includes heart disease, stroke, and high blood pressure. Heart disease is the leading cause of death in the United States of America for both men and women. This baffling fact may prompt you to ask, “how do I prevent heart disease?” The American College of Sports Medicine (ACSM), the Center of Disease Control (CDC), and the American Heart Association (AHA) reinforces scientific evidence linking physical activity to cardiovascular health! Getting active is one of the best ways to lower your chances of heart disease (Benefits are also seen in healthy food choices but that is for another discussion )! Based on research, an active individual is less likely to develop heart disease compared to their sedentary counterpart, or an individual engaged in minimal physical activity. If heart disease develops in an active or healthy individual, it usually occurs later in life and tends to be less severe. Now on to the questions!

"Do I fall into the sedentary lifestyle category? What are the general recommendations for physical activity?"

A sedentary lifestyle is a type of lifestyle with limited physical activity. A sedentary lifestyle is one of the 5 major risk factors (along with high blood pressure, abnormal values for blood lipids, smoking, and obesity) for cardiovascular disease, as outlined by the American Heart Association. To break out of a sedentary routine, a person must engage in physical activity spanning over a three-month period with a minimum of 30 minutes a day at 3 times a week. The American College of Sports Medicine (ACSM) recommends that every adult should participate in 30 minutes or more of moderate intensity activity 5 days a week to total 150 minutes of physical activity a week. Moderate activities include walking briskly or a light jog, swimming, cycling, or participating in recreational or occupational activities. Remember these are general guidelines so increasing your physical activity is encouraged in a safe and progressive manner. 

"What are the benefits of regular physically activity on cardiovascular risk factors ?" 

Many scientific studies support the benefits of regular exercise in reducing the risk factors for cardiovascular diseases. Exercise promotes weight reduction and aids in lowering blood pressure. The "bad" cholesterol (LDL, low-density lipoprotein ) and total cholesterol levels decline with exercise while the "good" cholesterol (HDL, high-density lipoprotein) increases. In diabetic patients, regular activity favorably affects the body’s ability to use insulin to control glucose levels in the blood. Newly diagnosed patients with heart disease who participate in an exercise program report an earlier return to work and improved quality of life benefits with lowered stress and anxiety levels.

We've Got the Beat:
Two Tips for Heart Health

Love to Exercise! 

The best way to exercise is to do the things you love! Discover your exercise preferences and get your body moving. For instance, I loathe the idea of running for my cardio and conditioning exercise segment. The boredom I experienced with jogging led me to completely skip my cardiorespiratory exercise. I was still incorporating weights and stretching but my heart was not being worked at the optimal heart rate zone. So I became creative and found workout routines I thoroughly enjoy. This included picking up the recreational sport of tennis, joining a step class, and interval training (check link below for interval training ideas). Other ideas for cardio and conditioning exercises may include: Biking, Hiking, Dancing, Swimming, Rock Climbing, Karate etc. Get creative and find what YOU enjoy!


Love Yourself!
The heart is a symbol of love and life. It is the place where we personify feelings and hold our loved ones close. As a muscle, the heart may be small but do not be fooled on its strength. At rest, the heart pumps roughly 5 liters of blood throughout the ENTIRE body in one minute. In essence, one is unable to live without their heart (Yes hearts can be replaced but it is not a guaranteed option). We must take a pledge to love ourselves and care for our beating hearts. Find the time in the day to move around. Break up workout sessions into ten minute segments through your busy day. Any type of exercise at any duration is better than none! 

Notes:
*Always consult your physician before starting an exercise program and participate in regular blood pressure and cholesterol checks. Remember family history of heart disease, smoking, obesity, and poor nutrition may also increase the risks of heart disease. 

My dog Finley exercising for her heart health!

*If you are interested in interval training as an alternative workout routine check out this beginner interval training link!
http://www.fitnessblender.com/videos/body-firming-hiit-workout-for-beginners-beginner-hiit-home-workout-routine

*Also here is some more interval training information from the National Strength and Conditioning Association.
http://www.nsca.com/education/articles/change-up-the-pace-interval-training/

  
*Here is a link to the American Heart Association for more heart health information
http://my.americanheart.org/professional/index.jsp

I hope this blog provided ample information and gave you insight on the issues about Heart Health. Feel free to leave a comment below if any questions arise!