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My Body . . .
 

Becoming and  remaining physically active is vital if you want to maintain a healthy and productive life. Staying fit may help reduce the risks associated with high blood pressure and other diseases. Fitness activities should include all of the following types of exercise:

 

  • Strength
  • Aerobic/Endurance
  • Balance
  • Flexibility

 

Get Fit . . .

 

Adults should do at least 30 minutes per day of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or a combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

 

For more extensive health benefits, adults should increase their aerobic activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity activity.

 

Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

 

The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults.

 

Older adults should be as physically active as their abilities and conditions allow. Those with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. Older adults should also do exercises that maintain or improve balance if they are at risk of falling.

 

Source: Fitness.gov

 

 

Heart Healthy Tips

 

Most people know that a healthy diet that limits or excludes saturated and artificial trans fats and limits salt/sodium intake can help maintain a healthy heart. But, there are some other things that can be done to maintain a healthy heart:

 

Drink alcohol only in moderation - Heavy alcohol drinking increases the risk of high blood pressure and heart disease.

Get active - Regular physical activity protects against heart disease by burning extra calories, which helps you to lose excess weight or stay at your desirable weight.
Get your blood pressure checked - High blood pressure increases your risk of heart disease, stroke, kidney disease, and congestive heart failure.

Keep your cholesterol under control - High blood cholesterol can lead to the buildup of plaque in your arteries, which raises the risk of a heart attack.

Quit smoking - People who smoke are six times more likely to suffer a heart attack than nonsmokers and the risk increases with the number of cigarettes smoked each day.

Watch your weight - If you are overweight or obese, you are more likely to develop heart disease even if you have no other risk factors. Losing just 5–10 percent of your current weight will help to lower your risk of heart disease and many other medical disorders.

Source: National Institutes of Health

 

 

 

 

 

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101 Steps to a Fitter You!

A Common Sense Approach to a Healthier Lifestyle

 

Have you ever gone on a diet in order to lose weight for a special occasion and then regained the weight within a few months? If so, then 101 Steps to A Fitter You! A Common Sense Approach to a Healthier Lifestyle will jumpstart your journey towards a lifetime of fitness and weight management.

 

 Learn more . . .

 

Family History Tree

 

Print out and fill in this family tree to see where heart disease and risk factors for heart disease have struck your family members.

 

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