Posts Tagged ‘american heart association’

Tips To Help Incorporate Exercise Into Your Life

exerciseMediLodge of Sterling is happy to share this helpful article on working exercise into your daily routine.

About 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise. So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.
1. Find an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. MyWalkingClub.org is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies. Try some of these ideas to help you get moving – at home, at work or at play.
2. Make it a Habit. It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day. “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”

3. Build Exercise Into Your Lifestyle. Be honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class. “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said. There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment. You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights). Walking is great option, as well. The only investment is a good pair of shoes.

4. Do Bouts of Exercise. It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions. You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.

5. Keep Going. If you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day. “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

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National Wear Red Day Raises Awareness of Heart Disease in Women

Go RedFebruary is all about the HEART! MediLodge of Richmond reminds you that it isn’t just all about the Valentine flowers, cards and candy. This is a perfect time to keep those New Year’s Resolutions going strong – to be a healthier and stronger you in this New Year! Heart disease has been called the Silent Killer because it often has no noticeable symptoms. It’s more deadly than all forms of cancer combined. And it’s not just “an old man’s disease.”AHA

In 2003, research revealed that heart disease was by far the No. 1 killer of women, and actually killed more women than men. To save lives and raise awareness of this serious issue, the American Heart Association launched Go Red For Women. And the red dress has become the iconic symbol of our battle against heart disease in women.

National Wear Red Day® — the first Friday each February — is our special day to bring attention to this silent killer of women. We encourage everyone to wear red, raise their voices, know their cardiovascular risk and take action to live longer, healthier lives.

A decade of success since the first National Wear Red Day in 2003, we’ve made tremendous strides in the fight against heart disease in women. Through research and education to healthy lifestyle changes, we’re proud that:Heart Health
1. 34% fewer women now die from heart disease, saving 330 lives every day.
2. More women are taking ownership of their health by developing healthy lifestyles:
37% are losing weight
43% are checking their cholesterol
more than 50% exercise more
60% have improved their diets
33% have developed heart health plans with their doctor.
3. Awareness is up. 23% more Americans now realize heart disease is the #1 killer of women.
4. Awareness among minorities is up, doubling among Hispanic women and tripling among African American women.
5. 15% have quit smoking, and high cholesterol has declined by 18%
6. More communities have joined the fight. Registration in Go Red For Women is now more than 1.75 million. More than 25 million Red Dress Pins have been worn to support the cause. More than 185 cities host GRFW events and luncheons. And more than 2,000 landmarks light up in red on National Wear Red Day.
7. Legislative efforts are making a difference. Women no longer pay higher premiums than men for health coverage. And 20 states have programs for low-income women to get screenings for heart disease and strokes through the Centers for Disease Control and Prevention’s WISEWOMAN.
8. More gender-specific guidelines have been developed, because women’s symptoms and responses to medication differ from men’s.
9. Gender-specific medical research is up. The FDA now requires clinical trial results be reported by gender.
10. Gender-specific inequalities have been identified; ensuring women receive the same level of heart treatment as men.
Visit www.goredforwomen.org for more information on this very important movement.
According to www.sheknows.com the 5 best ways to improve your heart health could be something that you already enjoy and love! Taking a brisk walk, swimming, going for a bike ride or do a little circuit training. Take time to take care of YOU and your Heart!

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For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

MediLodge of Richmond

MediLodge of Richmond

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