In June 2015 we began to post these "Wellness Notes" consisting of reflections, research, questions, observations, and much more. Nothing in this newsletter is meant to be medical advice. Please consult you own healthcare provider for any questions or issues concerning you own health status. Now we invite you to read, learn, ask your own questions, and live well. ~daniel rondeau, vicar
A healthy heart for you
By Callie Wight, MA, RN
July 14, 2015
July 14, 2015
Women’s Healthy Heart Month is not until next February; but really, why wait?
If you read no further, please at least click on this image promoting Living Guidelines for Women. In my opinion it gives women of all ages every piece of info they need to stay heart healthy in a quick, easy-to-use format. And gentlemen, not all the info therein is exclusive to the distaff side. So please check it out also.
Now some of us may be clicking our tongues and muttering to ourselves, “Eh! I’m not thirty-something any more. Too late for me.”
And here is the good news: new medical research shows us that it is truly never too late and that even small, incremental changes do make a healthy difference at all ages.
Wow! That is great news. But what is the key?
It’s simple. Staying active. I think that life on the Hill can make staying active both easy and a bit more difficult. So we may need to be a bit strategic here.
Let’s break it down.
Walking, even short brisk walks for as little as 10 minutes throughout the day, can provide enough physical activity to keep your heart in shape. The goal you are working towards is to get 30-40 minutes of exercise three to four times per week.
Remember, you don’t have to hit that 30-40 minutes all at once nor right away. You can, and if you’ve not been as active as you wish to be you really should, gradually increase you strength and stamina by doing a bit more each day. Even if you start with 5 minutes of concerted activity per day you are already making advances in your health status.
Think of it like the 12-step adage…”one day at a time”. In our case of increasing activity gradually, maybe we can think of it as 5 minutes at a time; then 6 minutes at a time; then 7 and 8 and so on.
NOTE: Activity does not necessarily mean exercise, per se. I think of exercise as something you don special clothes to do; e.g. your walking shoes, your yoga tights, your basketball sneakers. While activity might be as simple as staying on your feet longer than usual and moving about your house and yard.
On the other hand, when improving your cardiovascular “fitness” it is recommended by medical experts to achieve and sustain a mild increase in heart rate for the duration of your exercise and/or activity.
Believe it or not, you can do this by simply lifting your arms over your head and back down repeatedly. I know that some of us actually are rocket scientists (aren’t we lucky at St Hugh?), but this is not that!
BUT…please do check with your healthcare provider before doing activity that increases heart rate especially in our rarefied mountain air.
If you read no further, please at least click on this image promoting Living Guidelines for Women. In my opinion it gives women of all ages every piece of info they need to stay heart healthy in a quick, easy-to-use format. And gentlemen, not all the info therein is exclusive to the distaff side. So please check it out also.
Now some of us may be clicking our tongues and muttering to ourselves, “Eh! I’m not thirty-something any more. Too late for me.”
And here is the good news: new medical research shows us that it is truly never too late and that even small, incremental changes do make a healthy difference at all ages.
Wow! That is great news. But what is the key?
It’s simple. Staying active. I think that life on the Hill can make staying active both easy and a bit more difficult. So we may need to be a bit strategic here.
Let’s break it down.
Walking, even short brisk walks for as little as 10 minutes throughout the day, can provide enough physical activity to keep your heart in shape. The goal you are working towards is to get 30-40 minutes of exercise three to four times per week.
Remember, you don’t have to hit that 30-40 minutes all at once nor right away. You can, and if you’ve not been as active as you wish to be you really should, gradually increase you strength and stamina by doing a bit more each day. Even if you start with 5 minutes of concerted activity per day you are already making advances in your health status.
Think of it like the 12-step adage…”one day at a time”. In our case of increasing activity gradually, maybe we can think of it as 5 minutes at a time; then 6 minutes at a time; then 7 and 8 and so on.
NOTE: Activity does not necessarily mean exercise, per se. I think of exercise as something you don special clothes to do; e.g. your walking shoes, your yoga tights, your basketball sneakers. While activity might be as simple as staying on your feet longer than usual and moving about your house and yard.
On the other hand, when improving your cardiovascular “fitness” it is recommended by medical experts to achieve and sustain a mild increase in heart rate for the duration of your exercise and/or activity.
Believe it or not, you can do this by simply lifting your arms over your head and back down repeatedly. I know that some of us actually are rocket scientists (aren’t we lucky at St Hugh?), but this is not that!
BUT…please do check with your healthcare provider before doing activity that increases heart rate especially in our rarefied mountain air.
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These websites are also wonderful for facts and tips:
WOMEN MEN & WOMEN Living Guidelines for Women: What you need to know |
