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If your New Year\u2019s resolution was to start exercising and your motivation is starting to wane, finding your \u201cwhy\u201d can help.\u00a0 Why<\/span><\/i> did you set a goal of starting an exercise program? If your answer is \u201cbecause I\u2019m supposed to\u201d, it may be hard to stay on track.\u00a0 Try changing your thought process to an overall health approach. Whether it\u2019s playing with the grandkids or running a marathon, it\u2019s all about feeling good and enjoying the things you want to do.\u00a0 It\u2019s about adding life to your years instead of years to your life.\u00a0 Here are some heart healthy tips to help.<\/span><\/p>\n Decrease Your Risk Smoking<\/strong> If you don\u2019t smoke, the biggest thing you can do is start moving.<\/span><\/p>\n Getting Active<\/strong> The added benefit of getting active is that many of the other risk factors for heart disease will start to fall into place.\u00a0 The trickle-down effect, if you will.\u00a0 Physical activity helps manage your blood pressure, your cholesterol, and blood sugar (to decrease your risk for diabetes).\u00a0 It also helps to lose weight which, in turn, helps to manage your blood pressure, your cholesterol, and blood sugar.<\/span><\/p>\n Here’s the good news.\u00a0 It doesn\u2019t have to hurt to work.\u00a0 The Surgeon General\u2019s recommendation for activity is 30 minutes of moderate intensity activity on most days of the week.\u00a0 Examples of moderate intensity activity are things like brisk walking, dancing, pushing a lawn mower, or doubles tennis.\u00a0 Set your sights low.\u00a0 Instead of 30 minutes each day, start with 15 minutes three times per week and build from there.\u00a0 Even 10 minutes is great.\u00a0 You can also accumulate activity to meet the recommendation.\u00a0 Three bouts of 10 minutes each day counts as a total of 30 minutes!\u00a0\u00a0<\/span><\/p>\n Here is the basic list of risk factors for heart disease:<\/span><\/p>\n There are more specific details for each criterion.\u00a0 Check out the American Heart Association website for more information.<\/span><\/i><\/p>\n Learn the Signs<\/strong> The number one rule for any of these events is to call 911.\u00a0 No one has ever said \u201cyou shouldn\u2019t have called 911\u201d or \u201cyou shouldn\u2019t have come to the hospital.\u201d\u00a0 The sooner treatment arrives the better.\u00a0 Time is tissue.\u00a0 The longer the delay, the more tissue damage can occur.<\/span><\/p>\n Heart Attack Women may experience all, none, or some combination of the classic symptoms.\u00a0 They may also experience:<\/span><\/p>\n Another symptom of a heart attack is denial!\u00a0 The best thing to do is call 911 or have someone take you to the nearest emergency room.<\/span><\/p>\n Sudden Cardiac Arrest Call 911 and start CPR<\/span><\/p>\n Stroke Other Signs of Stroke<\/strong><\/p>\n The Result —<\/p>\n Team Active content is not medical advice; it\u2019s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, we strategically partner with hospital systems like <\/span>Providence <\/b><\/a>in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by <\/span>NorthBay Health<\/span><\/a> in Vacaville, California.\u00a0<\/span><\/p>\n Active\u2019s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve.\u00a0 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, <\/span>Zumba\u00ae<\/span><\/a>, <\/span>barre<\/span><\/a>, Pilates, dance and cycling. *<\/span><\/p>\n
<\/strong>Breaking things down to the bare minimum can help keep you from getting overwhelmed.\u00a0 There is a long list of things you\u2019re supposed to do to keep your heart healthy – stop smoking, manage your blood pressure and blood sugar, lose weight, etc.\u00a0 \u201cKnowing your numbers\u201d 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 \u2013 family history and age.\u00a0 Go ahead and scratch them off the list for now and start with your first step and the biggest ticket item – smoking.<\/p>\n
If you do nothing else for your heart health, quitting smoking is the most important thing.\u00a0 Easier said than done, right?\u00a0 Look for a smoking cessation program or talk to your doctor about using medication to quit.\u00a0 The American Heart Association Website has information on <\/span>5 Steps to Quit Smoking and Vaping<\/span><\/a> as well.<\/span><\/p>\n
Again, easier said than done.\u00a0 There are all kinds of ways to create the habit of physical activity.\u00a0 Finding a workout or walking buddy is a great way to stay motivated.\u00a0 Scheduling your activity time in your calendar and having that time be the same each day to create consistency is helpful.\u00a0 The big component here is to keep the appointment.\u00a0 If someone wants to schedule a meeting or get together, all you have to say is \u201cI have a commitment at that time.\u201d\u00a0 Taking a class can help because you have to be there at a specific time.\u00a0 Think about your \u201cwhy\u201d when you\u2019re 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.<\/span><\/p>\n\n\n
\n Age<\/span><\/td>\n men older than 45 years; women older than 55 years<\/span><\/td>\n<\/tr>\n \n Family history<\/span><\/td>\n heart event before 55 years old in father or before 65 years in mother<\/span><\/td>\n<\/tr>\n \n Cigarette smoking<\/span><\/td>\n current smoker or those exposed to secondhand smoke<\/span><\/td>\n<\/tr>\n \n Physical inactivity<\/span><\/td>\n not meeting the recommendation of 30 min per day three days per week<\/span><\/td>\n<\/tr>\n \n High blood pressure<\/span><\/td>\n blood pressure is greater than 140\/90 (one or both numbers)<\/span><\/td>\n<\/tr>\n \n High cholesterol<\/span><\/td>\n Total cholesterol is greater than 200, LDL (lousy cholesterol) is greater than 130 or HDL (healthy cholesterol) is less than 40<\/span><\/td>\n<\/tr>\n \n Diabetes<\/span><\/td>\n fasting blood sugar is higher than 126<\/span><\/td>\n<\/tr>\n \n Obesity<\/span><\/td>\n body mass index or waist circumference is high<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/span>Unfortunately, someone dies of heart disease every 33 seconds in this country.\u00a0 While 1 in 30 women die of breast cancer, 1 in 3 women die of heart disease.\u00a0 If you know the signs of a heart attack, cardiac arrest, and stroke, you could save a life!<\/span><\/p>\n
<\/strong>Classic Symptoms<\/span><\/p>\n\n
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<\/strong>Cardiac arrest is a little more straightforward.<\/span><\/p>\n\n
<\/strong>Remember F.A.S.T.<\/span><\/p>\n\n
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<\/b>Know your \u201cwhy\u201d and you\u2019ll do your part to take care of your heart!<\/span><\/p>\n