KruseWoods Archives - Best Gym, Fitness Center & Aquatics | Active Wellness Center

Active at Kruse Woods is Hosting a Newly-Expanded Fall Prevention Program

jessica — Thu, 04 Sep 2025 20:41:58 +0000

NEWLY EXPANDED! FALL PREVENTION PROGRAM

Starts Weds, 9/10 | Mon-Fri, 12pm-12:50pm

Active Wellness Center at Kruse Wood’s newly expanded Fall Prevention Program is designed to improve strength, balance, independence, fall risk awareness, and overall health of participants in order to prevent falls and improve quality of life.

Fall Prevention classes will be led by Medical Exercise Specialists Mana Shintani and Zach Ovall, whose individual class series will focus on unique yet complementary aspects of fall prevention and recovery, resulting in a well-rounded and effective training program.

PROGRAM FORMAT:
Each six-week session includes exercise programming, education and support for people who are at risk or have a fear of falling, and/or have experienced a fall event in the past. Sessions will be held every six weeks, alternating between Skills & Strength and Better Bones & Balance.

SKILLS & STRENGTH:
Fall Prevention Skills & Strength with Zach Ovall will kick off our new format on Wednesday, September 10th with classes running Mon/Fri from 12pm-12:50pm. Skills & Strength will focus on postural awareness and improvement, vestibular training, balance and stability training, lower body and core strength development, mobility work, and fall recovery exercises.

BETTER BONES & BALANCE
On Monday, October 27th, Better Bones & Balance with Mana Shintani launches with stability, mobility and agility training that enable you to put into practice the skills you develop in Zach’s class.

Better Bones will be offered in-person on Mon/Thurs from 12pm-12:50pm and virtually on Tues/Fri from 12pm-12:50pm.

To learn more, contact Active Wellness Center at Kruse Woods (503.216.6606) or visit the specialty events page here.

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating four Active Wellness Centers in California and Oregon, we strategically partner with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. Our community health clubs and gyms provide motivating fitness, weight loss, strength-training, medical fitness, aquatics and swim lessons, youth fitness and childcare programs, and group fitness including yoga, Zumba®, barre, Pilates, dance and cycling. *

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

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How Walking Boosts Your VO₂ Max and Longevity

jessica — Fri, 06 Jun 2025 15:07:48 +0000

Understanding VO₂ Max, And Why It Matters.

You may have seen the term VO₂ max on your fitness tracker or in health articles, but what does it really mean, and why should it matter to you?

What is VO₂ Max?

VO₂ max is a measure of how well your body uses oxygen during exercise. In simple terms, it shows how strong your heart and lungs are. A higher VO₂ max means your body can deliver oxygen more efficiently, which helps you:

Walk longer without getting tired
Climb stairs more easily
Stay active and independent as you age

Recent research shows that VO₂ max is one of the strongest predictors of overall health and longevity, even more than blood pressure or cholesterol levels.

The Good News? Walking Helps!

You don’t need to run marathons or take on high-intensity workouts to improve your VO₂ max. Brisk walking is one of the most effective (and safest) ways to build your endurance over time.

When you walk regularly, especially at a pace that slightly raises your heart rate, you train your body to take in and use oxygen better. That means a healthier heart, stronger lungs, and more energy for everyday activities.

Tips for a VO₂-Boosting Walk

Here’s how to get the most out of your summer strolls:

Walk with purpose – Aim for a brisk pace where you can still talk but feel your heart rate go up.
Go for time, not distance – Start with 15–20 minutes and gradually work up to 30–45 minutes a day.
Add short hills or gentle intervals – Walk faster for 30 seconds, then recover. This helps challenge your cardiovascular system safely.
Walk outside – Fresh air, sunshine, and scenery can motivate you and support mental health.

Stay Cool and Safe

Walk in the early morning or evening when it’s cooler.
Wear light, breathable clothes and a sunhat.
Bring water and sip often.
Listen to your body and rest if you feel dizzy or overly tired.

Final Thought:
Walking isn’t just a nice way to pass the time—it’s one of the best things you can do for your heart, lungs, and longevity. Make this your summer of strength, one step at a time.

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, Active Wellness strategically partners with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. More than just a gym – Active’s community health clubs provide motivating programs in fitness, weight loss, cardio, strength-training, medical fitness, aquatics and swim lessons, youth fitness, childcare offerings, and studio group fitness classes including yoga, Zumba®, barre, Pilates, dance and cycling. *

With many offering indoor and/or outdoors pools, steam rooms, saunas and luxurious locker room amenities, each club is uniquely designed to serve its local community in living healthier, stronger, more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

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The First Step to Lasting Change

jessica — Mon, 16 Dec 2024 21:15:26 +0000

The First Step to Lasting Change:

As we approach the new year, many of us feel inspired to make meaningful changes—setting fresh goals for our health, fitness, and overall well-being. But while January symbolizes a chance to reset, long-term success requires more than just resolutions. Achieving real change isn’t about waiting for bursts of motivation to strike; it’s about understanding that motivation is something you can cultivate.

The truth is, motivation is not just a fleeting feeling—it’s a process. It’s the intentional creation of energy and focus over time, giving you the mindset, willpower, and clarity needed to pursue your goals. Motivation looks different for everyone, but the good news is that you don’t have to wait for it to show up. You can actively cultivate it.

How to Cultivate Energy and Motivation

With the right strategies, you can generate the energy and focus needed to make lasting progress. Here are four ways to start building motivation now, so you can hit the ground running when January arrives:

Set Small, Achievable Goals
- Instead of overwhelming yourself with big resolutions, break them into smaller, manageable steps. If you plan to get fit, start with a goal like walking 20 minutes a day or going to the gym twice a week. Each small success builds momentum, creating a sense of accomplishment that keeps you moving forward.
Establish a Consistent Routine
- Motivation often follows action, not the other way around. Commit to a routine now, even if it’s small—like a morning walk or evening stretch session—so it becomes a habit by the time the new year begins. A consistent routine requires less mental effort over time, helping you stay on track when life gets busy.
Surround Yourself with Positive Support
- Community matters. Find friends, classes, or workout groups to join in the new year. Surrounding yourself with people who encourage your efforts will increase accountability and make the process more enjoyable. Group fitness classes like Zumba or spin sessions can give you both fun and support.
Track Progress with Measurable Goals
- In addition to activities you enjoy, choose something measurable—like lifting heavier weights, improving your running speed, or tracking steps per day. Having concrete metrics helps you stay focused and gives you tangible proof of progress, reinforcing your motivation along the way.

Start Now: Don’t Wait for January

When it comes to making meaningful change, the hardest part is often taking the first step. It’s easy to feel overwhelmed by all the things we think we should do—manage stress, eat healthier, choose the right workout program, and more. But waiting for the “perfect time” to start is a trap.

The best way to pave the way for success in January is to start moving now. Go for a walk, hit the gym, or try a fitness class. The act of exercising, no matter how small, will create the energy you need to stay focused and build momentum.

Lay the Foundation for Success

By starting now, you’ll enter the new year already in motion, with some habits established and the confidence to take on bigger goals. Find activities you enjoy, but also mix in exercises that offer measurable progress—like strength training or tracking personal records. Having both enjoyment and structure is key to staying engaged long-term.

This December, don’t wait for January 1st to make your move. Start with something simple—exercise. Once you take that first step, the energy and motivation to tackle other areas of your health and fitness will follow. The new year is around the corner—start cultivating your energy now, and you’ll be ready to thrive when it arrives.

Gerard Brennen

*Written by Gerard Brennen, General Manager at Active Wellness Center Kruse Woods.

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, we strategically partner with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center. *Active Wellness Center’s program and facility offerings may vary by location.

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TRAINER SPOTLIGHT: MIKE KACHNIK

jessica — Wed, 04 Sep 2024 19:54:02 +0000

In the dynamic world of fitness, staying motivated, understanding your body’s limits, and sifting through widespread fitness myths can be daunting. Fortunately, Mike Kachnik, our Fitness Specialist at Active at Kruse Woods, brings a wealth of experience and knowledge to help you navigate these challenges with expert advice on staying consistent, tailoring workout plans, and debunking harmful fitness myths.

Mike’s Go-To Advice for Staying Motivated

When workouts get tough, it’s easy to lose motivation. Mike offers a balanced approach to staying on track, emphasizing the importance of listening to your body. “Like anything else, you’re gonna have good days and bad days. The important thing is to listen to your body and know when to push and when to pull back a little in order to have a productive day,” he advises.

Mike reminds us that even elite athletes don’t perform at their peak every day. Instead of striving for perfection, focus on consistency. “I like to think of it as putting change in the piggy bank every workout; some days you put in a dollar, some days you put in a penny, but every penny gets you closer to your goal,” Mike says. This mindset encourages steady progress, understanding that every effort, no matter how small, contributes to your long-term success.

Customizing Workouts to Fit Individual Goals

Mike is a strong advocate for personalized workout plans that cater to individual fitness levels and goals. “I’m a firm believer in learning, perfecting, and progressing our foundational movement patterns,” he explains. These foundational movements are the building blocks of a safe and effective fitness routine.

Mike’s approach is all about progression. “There is a requisite progression and regression ladder to all of them; you have to earn your way up that ladder,” he says. For example, he wouldn’t expect someone to attempt a box jump on their first day if they haven’t yet mastered a bodyweight squat. Mike prioritizes stability and a pain-free range of motion before advancing to more challenging exercises, ensuring that every client progresses safely and effectively.

Debunking the “No Pain, No Gain” Myth

One of the most persistent and misleading fitness myths is the idea that “no pain, no gain.” Mike is passionate about setting the record straight. “The biggest issue here is that there’s a difference between discomfort and pain,” he clarifies. While discomfort is part of the growth process, pain is a signal that something is wrong and should not be ignored.

Mike has seen many amateur lifters and athletes push through pain, only to end up with injuries. “If you’re doing something correctly, it shouldn’t be painful; if it hurts, we need to change something to address that pain,” he advises. And for those who experience soreness after a tough workout, Mike’s companion advice is simple: “Rest and Recover.”

Conclusion

Mike Kachnik’s expertise as a Fitness Specialist at Active at Kruse Woods is invaluable for anyone looking to enhance their fitness journey. His insights on motivation, customized workout plans, and debunking common fitness myths offer a balanced and sustainable approach to achieving your goals. Whether you’re just starting or looking to fine-tune your routine, Mike’s guidance can help you build a safe, effective, and rewarding fitness journey.

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Active at Kruse Woods | August 2024 | Featured Member

jessica — Mon, 05 Aug 2024 17:24:22 +0000

Meet John Froelich

I’ve always been a runner. For most of my life, that’s all I did for exercise, unless you count the jumping jacks and pushups before youth or high school football practices. After college, I very rarely saw the inside of a gym. If I did, it was primarily to ride a stationary bike or treadmill when the weather was too bad to run. Once in a blue moon, I’d pick up some free weights for no real benefit since I’m pretty sure I wasn’t doing anything properly.

Of all people, it was my mom who said I should really get serious about adding some strength training and conditioning into my one-dimensional fitness routine. She started working with a personal trainer in her early 60s and loved it.

We had recently moved to Lake Oswego, and the old Providence Fitness Center was close by and on my way home from work. I joined, again mostly riding the bike and doing the free weights mostly wrong. One evening, I walked in and saw a group outside in the courtyard exercising with an assortment of equipment. “What’s that?” I asked the front desk attendant. “It’s called boot camp,” she said. “It’s a paid class, but go try it for free.”

Fourteen-plus years later, I’m still going to both weekly classes whenever I can. For me, it’s the perfect mix of exercises—strength training across all muscle groups plus cardio/endurance—with a variety of exercises so no two classes are the same. The instructor demonstrates each exercise and refines your individual technique for maximum impact. There are side benefits of balance and concentration. The class setting ensures that it’s fun, energetic, and motivating. And the bonus: they’re a great group who I really enjoy seeing and exercising with!

I’m a big fan of the E Gym circuit as well. Finally, no screwing up weight training!

At this stage of my fitness journey, it’s certainly not about rocking a buff bod. It’s about being healthy and staying healthy as I get older—not just physically but mentally and emotionally. I can’t run as much as I would like to anymore, but I think I’ve finally found the right routine to keep working towards my total fitness goal. And Mom is now 87, still doing personal training, and boy, is it working for her!

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Fitness Specialist Mike Kachnik at Active at Kruse Woods

jessica — Tue, 04 Jun 2024 20:49:15 +0000

If you’re an early bird at Active Wellness Center Kruse Woods, then you’ve likely met our new Fitness Specialist Mike Kachnik, who gets the club’s engines humming for your morning workouts.

Mike is an experienced personal trainer and health and wellness coach with more than a decade helping people build competence and confidence in the club.

A native of Las Vegas, Mike has been a lifelong athlete, playing baseball and football throughout high school and college. Mike believes in building solid foundational movement patterns before earning your way into complex exercises and heavier lifts.

“A solid training program does not have to be complicated. I help my clients master the basics and then progressively add load to build strength consistent with their goals.”

Mike holds a BS in Exercise Science – Integrative Physiology, and is certified by the National College of Sports Medicine. He has provided personal training services at a variety of fitness centers across the Portland metro area, and has helped many people improve their health and wellness as an independent consultant. Mike lives in Beaverton with his partner and two ferrets, and enjoys working out, playing sports, reading, and writing in his spare time.

If you are interested in learning how Mike can help you build strength and #LIVEACTIVELY, please approach him in the club or email michael.kachnik@activewellnesscenter.com.

We’re so glad to have Mike in our wonderful fitness community at Active Wellness Center at Kruse Woods!

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What to Eat Before, During & After Workouts

actwell — Mon, 26 Feb 2024 19:37:44 +0000

Written by Karah Ehrhardt, Director of Wellness, Active Wellness

As Health and Fitness professionals, we get this question all the time, what should I eat before, during and after my workouts? Eating well and timing nutrients can greatly improve performance, recovery, and daily life. However, most of us often overlook the importance of this. We forget to eat, we skip meals, we drink too much caffeine and not enough water – the list can go on and on!

It’s so important to remember that nutrition and physical activity need to go hand in hand. You need to properly fuel and hydrate your body for it to function well and feel good. Just like our cars, your body needs to run on some kind of fuel to perform.

The question is, how do you fuel yourself properly for activity? Two components to this are nutrients and timing. First, let’s look at the nutrients our bodies need to sustain life:

Carbohydrates
Protein
Fat
Minerals
Vitamins
Water

The nutrients we are going to focus on here, as they relate to physical activity, are carbohydrates, protein, fat and water. Vitamins and minerals are naturally found in nutrient-rich foods like fruits, vegetables, and proteins, which are high in carbohydrates and protein. The next question is, “when do I eat each of these?”

First, to fuel our bodies for a workout:

Before a workout, the most important nutrient is the one that fuels our muscles and our brain which is carbohydrates. If you need to know one thing about carbohydrates, it’s that they provide energy. While it’s okay to eat protein and/or fat before a workout to fight off hunger, it must be combined with carbohydrates to give any benefit to our muscles in the upcoming exercise.

A fruit like a banana or an orange is a perfect pre-workout snack if you are exercising 30-90 minutes. Keeping it simple is what we like to advise.

Second, to maintain energy throughout the entire workout:

Unless we are working out in extreme heat, water will suffice for a 30-90 minute activity window. There is no need for sports drinks or protein during a workout, as your pre-workout carb should fuel you the entire way. If you are working out in extreme heat, or may not be adequately hydrated, think about an electrolyte drink.

Electrolytes, which are minerals like sodium, potassium and magnesium, help balance fluids in the body and keep you hydrated. They can help aid performance, improve cognition, and strengthen muscles and bones, just to name a few. Adding electrolytes to your water before, during, or after exercise can help you stay hydrated.

Finally, to allow recovery after a workout:

As soon as possible after a workout, muscle recovery must include consuming both protein and carbohydrates. If carbohydrates like fruit are consumed on their own, our energy will be replenished, but our muscles will have nothing to use for recovery.

If protein is eaten alone, like a basic protein shake or eggs, the protein will be converted into energy to fuel the body and brain and will not go toward our muscles. Therefore, eating both carbohydrates and protein is essential. Try yogurt with fruit, eggs and toast, chicken and rice or our featured recipe, Turkey and Sweet Potato Skillet

Using these nutrient and nutrition timing tips is sure to help you thrive in your workouts and daily life. If you have questions, let us know how we can help!

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Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

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Turkey + Sweet Potato Skillet

actwell — Mon, 19 Feb 2024 20:21:12 +0000

Lean ground turkey is a high quality protein source with a low saturated fat content. Sweet potatoes offer complex carbohydrates for replenishing glycogen stores and are rich in vitamin A and potassium, essential nutrients for muscle function. This combination of protein and carbohydrates supports muscle protein synthesis, leading to muscle repair and growth.

Ingredients

1 lb lean ground turkey
2 sweet potatoes, diced
1 green bell pepper, chopped
1 onion, diced
2 cloves garlic, minced
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
Topping of shredded mozzarella cheese (optional)

Directions:

Add the turkey and garlic to a skillet on high, and cook for about 5 minutes
Add the onions and bell pepper, and cook until the onions are soft
Add the sweet potato, cumin, paprika salt and pepper
Cover the skillet and cook until the sweet potatoes are tender. Don’t forget to stir occasionally. If necessary, add more olive oil or a little bit of water to cook the sweet potatoes faster.
When the sweet potatoes are tender, add the shredded mozzarella cheese if desired.

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Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, Active Wellness strategically partners with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

The post Turkey + Sweet Potato Skillet appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Dive into Fitness: Why Aquatics, Pools, and Swim Lessons are Your New Best Friends

actwell — Wed, 14 Feb 2024 21:04:29 +0000

We’re always on the lookout for fun and effective ways to stay fit and healthy. One that often gets overlooked is swimming. So let us introduce you to a hidden gem in the world of fitness: aquatics! Swimming can help improve your workouts, whether you’re a beginner or an experienced fitness lover. Let’s dive into the reasons why!

1. Easy on the Joints, Tough on Calories: Ever feel like your joints are protesting after a tough workout? That’s where aquatics come to the rescue! Think of it as exercising in cushiony goodness. The water takes the pressure off your joints while still giving you a killer workout. And guess what? You’ll be torching calories like a champ without even realizing it.

2. Feels Like Fun, Works Like a Charm: Remember how much you loved splashing around in the pool as a kid? Well, turns out, it’s not just fun – it’s fitness! Whether you’re doing laps, playing water games, or joining a water aerobics class, it’s like having a blast while secretly sculpting those muscles and boosting your heart health. Win-win!

3. Flexibility? We Got You Covered: You know that feeling of stiffness after sitting at your desk all day? Yeah, not fun. But fear not – the water’s got your back! It’s like doing yoga, but way more refreshing. You’ll be bending, stretching, and reaching new levels of flexibility in no time. Say goodbye to feeling like the Tin Man!

4. Mind, Body, Splash: Let’s discuss stress. We all deal with it, right? Well, here’s your secret weapon: aquatics. There’s something magical about being in the water – it’s like a natural stress reliever. So, next time you’re feeling overwhelmed, dive in and let the worries float away. Your mind and body will thank you.

5. No Judgment Zone: Listen, we get it. Trying something new can be intimidating. But here’s the thing – the water doesn’t judge. Whether you’re a total newbie or a seasoned swimmer, there’s a place for you in the pool. So, don’t be shy – jump right in! You’ll be amazed at what you can accomplish.

6. Swim Lessons: Your Lifesavers: Okay, let’s talk about swim lessons. Maybe you’re thinking, “But I already know how to swim.” That’s awesome! But here’s the deal – swim lessons aren’t just for beginners. They’re like having your own personal coach cheering you on and helping you reach new heights in the water. Plus, they’re a great way to boost your confidence and stay safe in the pool.

Conclusion: So, there you have it – aquatics, pools, and swim lessons are the not-so-secret weapons in your fitness arsenal. Whether you’re looking to shake up your routine, torch some calories, or simply have a splashing good time, the water’s got you covered.

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Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Acitve operates five Active Wellness Centers in California and Oregon. We partner with hospitals like Providence in Petaluma and Napa, California, and Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. Active’s community health clubs offer a range of programs for different fitness goals.

Our programs include fitness, weight loss, cardio, strength-training, medical fitness, swimming, youth fitness, childcare, and group fitness classes. We also offer group fitness class favorites like yoga, Zumba®, barre, Pilates, dance, and cycling. *

Many clubs have pools, steam rooms, saunas, and nice locker rooms. We design all of our clubs to help people in the community live healthier and more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

The post Dive into Fitness: Why Aquatics, Pools, and Swim Lessons are Your New Best Friends appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

February Is Heart Health Month

Kathy Hutchinson — Wed, 31 Jan 2024 23:05:01 +0000

If your New Year’s resolution was to start exercising and your motivation is starting to wane, finding your “why” can help. Why did you set a goal of starting an exercise program? If your answer is “because I’m supposed to”, it may be hard to stay on track. Try changing your thought process to an overall health approach. Whether it’s playing with the grandkids or running a marathon, it’s all about feeling good and enjoying the things you want to do. It’s about adding life to your years instead of years to your life. Here are some heart healthy tips to help.

Decrease Your Risk
Breaking things down to the bare minimum can help keep you from getting overwhelmed. There is a long list of things you’re supposed to do to keep your heart healthy – stop smoking, manage your blood pressure and blood sugar, lose weight, etc. “Knowing your numbers” is very important but breaking it down and taking one step at a time will be easier. Two of the risk factors for heart disease are out of your control – family history and age. Go ahead and scratch them off the list for now and start with your first step and the biggest ticket item – smoking.

Smoking
If you do nothing else for your heart health, quitting smoking is the most important thing. Easier said than done, right? Look for a smoking cessation program or talk to your doctor about using medication to quit. The American Heart Association Website has information on 5 Steps to Quit Smoking and Vaping as well.

If you don’t smoke, the biggest thing you can do is start moving.

Getting Active
Again, easier said than done. There are all kinds of ways to create the habit of physical activity. Finding a workout or walking buddy is a great way to stay motivated. Scheduling your activity time in your calendar and having that time be the same each day to create consistency is helpful. The big component here is to keep the appointment. If someone wants to schedule a meeting or get together, all you have to say is “I have a commitment at that time.” Taking a class can help because you have to be there at a specific time. Think about your “why” when you’re trying to convince yourself to put your shoes on and get out the door. Remembering why you have set this goal for yourself may help get those laces tied.

The added benefit of getting active is that many of the other risk factors for heart disease will start to fall into place. The trickle-down effect, if you will. Physical activity helps manage your blood pressure, your cholesterol, and blood sugar (to decrease your risk for diabetes). It also helps to lose weight which, in turn, helps to manage your blood pressure, your cholesterol, and blood sugar.

Here’s the good news. It doesn’t have to hurt to work. The Surgeon General’s recommendation for activity is 30 minutes of moderate intensity activity on most days of the week. Examples of moderate intensity activity are things like brisk walking, dancing, pushing a lawn mower, or doubles tennis. Set your sights low. Instead of 30 minutes each day, start with 15 minutes three times per week and build from there. Even 10 minutes is great. You can also accumulate activity to meet the recommendation. Three bouts of 10 minutes each day counts as a total of 30 minutes!

Here is the basic list of risk factors for heart disease:

Age	men older than 45 years; women older than 55 years
Family history	heart event before 55 years old in father or before 65 years in mother
Cigarette smoking	current smoker or those exposed to secondhand smoke
Physical inactivity	not meeting the recommendation of 30 min per day three days per week
High blood pressure	blood pressure is greater than 140/90 (one or both numbers)
High cholesterol	Total cholesterol is greater than 200, LDL (lousy cholesterol) is greater than 130 or HDL (healthy cholesterol) is less than 40
Diabetes	fasting blood sugar is higher than 126
Obesity	body mass index or waist circumference is high

There are more specific details for each criterion. Check out the American Heart Association website for more information.

Learn the Signs
Unfortunately, someone dies of heart disease every 33 seconds in this country. While 1 in 30 women die of breast cancer, 1 in 3 women die of heart disease. If you know the signs of a heart attack, cardiac arrest, and stroke, you could save a life!

The number one rule for any of these events is to call 911. No one has ever said “you shouldn’t have called 911” or “you shouldn’t have come to the hospital.” The sooner treatment arrives the better. Time is tissue. The longer the delay, the more tissue damage can occur.

Heart Attack
Classic Symptoms

Tightness/pressure in the chest, shoulder, jaw, arms, or back
Trouble breathing/shortness of breath
Sweating
Lightheadedness

Women may experience all, none, or some combination of the classic symptoms. They may also experience:

Neck, shoulders, upper back, or abdominal discomfort
Nausea or vomiting
Dizziness or lightheadedness
Unusual or unexplained fatigue

Another symptom of a heart attack is denial! The best thing to do is call 911 or have someone take you to the nearest emergency room.

Sudden Cardiac Arrest
Cardiac arrest is a little more straightforward.

Unresponsiveness
Not Breathing
No Pulse

Call 911 and start CPR

Stroke
Remember F.A.S.T.

Facial droop or weakness on one side of the face
Arm weakness on one side of the body
Speech difficulty
Time to call 911

Other Signs of Stroke

Sudden numbness or weakness of the leg
Sudden confusion or trouble understanding
Sudden trouble seeing in one or both eyes
Sudden trouble walking, dizziness, loss of balance or coordination
Sudden severe headache with no known cause

The Result
Know your “why” and you’ll do your part to take care of your heart!

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Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

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