Heart disease is the leading cause of death in the United States. One out of every four deaths each year is caused by heart disease. Heart attacks occur when the flow of blood to the heart is severely reduced or blocked. Men are more likely to develop heart disease after age 45. Women have a higher risk after age 55 or following menopause.
Consider the following steps you can take to help protect your heart.
Know your numbers: High blood pressure, cholesterol, and weight can increase your risk of heart disease. Talk to your provider about ways to improve your numbers.
Stop smoking: To quit, contact 1-800-QUIT-NOW (1-800-784-8669).
Model your plate using the DASH Eating Plan, www.nhlbi.nih.gov/education/dash-eating-plan: Choose more plant foods including vegetables, fruits, and whole grains. Eat lean dairy and proteins including fish, skinless poultry, and beans. Use heart healthy fats such as canola and olive or vegetable oils, nuts, and seeds. Limit sodium, sugar-sweetened drinks, and desserts.
Physical activity: Set a goal of at least 150 minutes of physical activity each week. Sitting less can help control weight, decrease stress, and improve sleep quality.
Prioritize sleep: Adults need 7–9 hours of sleep a night.
One way to improve our overall health is to be physically active on a regular basis. It is crucial for healthy aging, reduces risk of chronic diseases, improves mental health, and strengthens bones and muscles. Most Americans who work full-time are spending at least eight hours a day at their worksite, and most of that time is spent at a computer or desk. Here are five tips for increasing physical activity during the workday:
Take short 3- to 5-minute breaks every hour to get up and walk around your worksite.
Find your favorite exercise video from Spend Smart. Eat Smart., spendsmart.extension.iastate.edu, before or after lunch.
Invest in a standing desk or “treadmill desk” to increase standing or walking throughout the day.
Try stretches while sitting at your desk—such as chair squats, arm and elbow stretches, sit up and stretches, and overhead presses.
Find a colleague to walk with during your lunch hour. This can improve social and physical well-being.
Starting a physical activity routine and sticking to it can be challenging. Finding the motivation to stay active is key.
Most results of exercise are not instantaneous, so set realistic goals. Start small and gradually increase to 30 minutes of exercise five days per week. People keep exercising because they have found something they enjoy. If exercise feels like a chore, it can hold you back from accomplishing your exercise goals.
People who are physically active tend to live longer, healthier lives. Research shows moderate physical activity—such as 30 minutes a day of brisk walking—significantly contributes to longevity. Always consult with your health care provider before starting an exercise program.
Online workout videos give you the flexibility to choose what you do and when you do it. A variety of physical activity options can help you get out of a rut and be active in the comfort of your own home.
For free, easy-to-use videos, go to Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/video-category/physical-activity/. Workout options include cardio, stretching, and strength training. Low impact and chair workouts are also included.
Being physically active improves your mood, helps manage weight, reduces risk of disease, improves brain health, and strengthens bones and muscles. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
The health benefits of regular physical activity are well known, but many of us do not make it a part of our daily routine. Are you active for at least 30 minutes 5 days a week, or 150 minutes a week? Do you engage in muscle strengthening activity 2 days each week? If not, check out these tips:
Keep track! Schedule time on your calendar for at least 30 minutes of physical activity 5 days each week. Find activities you enjoy like taking a walk outside or going for a swim.
Ask for a partner to join you. Enjoy time with friends and family when you are active. Find an exercise partner to support you and hold you accountable.
Join a fitness class. Joining a class can help you stick with it.
Find activities you can do all year. Find an indoor place to walk like the grocery store or Walmart or watch an online exercise video when it isn’t nice outside.
Getting regular exercise and physical activity benefits everyone, including those with Parkinson’s disease. Being physically active can improve your mood, help you focus, reduce stress, and improve sleep. Adults need a mix of aerobic (such as walking or biking) and muscle-strengthening activity to stay healthy. Aim for at least 150 minutes of aerobic activity per week and muscle-strengthening activities at least 2 days per week. Move Your Way®, health.gov/moveyourway, provides tools and resources to make your personalized activity plan.
Physical activity apps allow people to work out at home while still following guided workouts and being motivated by a trainer or instructor. Here are some factors to consider before downloading:
Credible instructors. For safety purposes and best results, choose an app with workouts that are created or led by certified fitness experts.
Fitness goals. Select an app that caters to your exercise needs
Budget. While some are totally free, most apps require a monthly subscription cost.
Equipment needed. Most apps offer classes that require some equipment, like yoga blocks, dumbbells, or kettlebells. Look for an app with classes that are compatible with your current home gym setup.
User reviews. Reading what other users think can be valuable as you decide whether a workout app will be the right fit for you.
There’s nothing wrong with trying out a few fitness apps before settling on one—the most important thing is that it helps you reach your goals safely and effectively. One such app is Spend Smart. Eat Smart., spendsmart.extension.iastate.edu. In addition to recipes, Iowa State University Extension and Outreach’s Spend Smart. Eat Smart. app has a variety of physical activity videos. There are seated and standing workouts, and minimal equipment is needed. Workouts are 20 minutes or less.
The weather outside may be frightful, but that does not have to make your winter any less delightful! Planning workouts ahead of time allows for consistent exercise habits. Setting goals and keeping track of your progress can be good motivators.
This time of year, there are many advertisements for workout challenges. You can even design your own 30-day challenge.
You can create your own 30-day challenge using free online videos on the ISU Extension and Outreach SpendSmart. EatSmart. website, go.iastate.edu/Q6EUYK. Aim for 150 minutes of moderate physical activity weekly using a variety of aerobic, strength training, and stretching routines.
When it comes to being physically active, consistency is key. Knowing your challenges and taking steps to overcome them will help you develop and maintain a physical activity routine. Here are a few tips to help you achieve the goal of regular physical activity.
Know Your Why. What will keep you going?
Make a plan. You could commit to the same time each day. Follow a workout plan to stay on track and be accountable.
Set reminders. These alert you it’s time to get active. Try setting an alarm or keeping your workout clothes in your work bag. Reminders can be important in creating routines.
Make it easy. You are more likely to stick with a plan that fits your fitness level. Park further from the store. Take the stairs. Even 10-minute walks throughout the day add up!
Track your progress. Track your progress. Hold yourself accountable and check in on yourself.
Make it enjoyable. Make it interesting and fun!
Exercise isn’t about doing it every day or being “motivated enough.” It’s about moving more!
Aim for 30 minutes of physical activity a day. A wealth of resources to get you moving is just a click away!
ISU Extension’s Spend Smart. Eat Smart website, spendsmart.extension.iastate.edu/, includes nine videos such as chair workouts, low impact cardio, cardio intervals, and more. They are safe, free, and easy to follow for all ages and physical activity levels.