Listen To Your Heart

February is National Heart Health Month. In this month’s newsletter we are going to share some stats on heart health, how to monitor your own heart rate, and explain how you and your Physical Therapist can improve your heart health. Heart Health Stats– courtesy of The Heart Foundation (www.theheartfoundation.org) Heart disease (which includes Heart Disease, … Continue reading “Listen To Your Heart”

February is National Heart Health Month. In this month’s newsletter we are going to share some stats on heart health, how to monitor your own heart rate, and explain how you and your Physical Therapist can improve your heart health.

Heart Health Stats– courtesy of The Heart Foundation (www.theheartfoundation.org)

  • Heart disease (which includes Heart Disease, Stroke and other Cardiovascular Diseases) is the No. 1 cause of death in the United States
  • Coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually.
  • In the United States, someone has a heart attack every 34 seconds. Every 60 seconds, someone in the United States dies from a heart disease-related event
  • Heart disease is the No. 1 killer of women and is more deadly than all forms of cancer combined
  • 90% of women have one or more risk factors for developing heart disease or stroke.
  • Since 1984, more women than men have died each year from heart disease.

Monitoring Your Heart Rate

Normal Resting Heart Rate – Take your pulse for 15 seconds. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. …

Multiply this number by 4 to calculate your beats per minute.

Maximum Heart Rate (during exercise)-  is to subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.

Improve Your Heart Health

There are plenty of easy steps to improving your overall heart health, from taking daily walks, increasing your exercise regime, to drinking water.

The American College of Sports Medicine (ASCM) lists that, “Adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).”

The best tips to start improving your heart health today are:

  • Educating yourself on proper exercise procedures, and teach you how to self-monitor heart rate and exertion levels during exercise
  • Monitor your cardiac responses to exercise and activity by counting your heart rate or using one of the many health apps via your iPhone, Android or FitBit that can track not only your heart rate but your active calories and calories burned during exercise
  • Begin adopting independent exercise and activity into your daily routine- cardio, strength training, flexibility, resistance training and functional fitness training
  • Increase your exercise tolerance with the assistance of your physical therapist – ask your PT for exercises and at home routines to follow
  • Work with your physical therapist to create a tailored program of exercises including flexibility, strengthening and aerobic training

It is never too early to start thinking about this even now without having any cardiac problems. Preventive health planning will decrease your chances of having cardiac problems and increase your overall optimal health. Speak with your IPT therapist today to learn more.

New Year New You- Challenge Part 2!

Are you ready for part 2 of registered dietitian, Kim Shapira’s new year’s challenge? To refresh you, our January newsletter listed part 1 of Kim’s challenge: “The challenge for you is to change your mindset – let’s flip the idea that we want to lose weight to – let’s learn how to maintain a healthy … Continue reading “New Year New You- Challenge Part 2!”

Are you ready for part 2 of registered dietitian, Kim Shapira’s new year’s challenge? To refresh you, our January newsletter listed part 1 of Kim’s challenge:

“The challenge for you is to change your mindset – let’s flip the idea that we want to lose weight to – let’s learn how to maintain a healthy lifestyle and have a normal relationship with food! What if you made all your decisions from that place, as if you have already achieved weight loss? Would you make different choices? As you move through your day keep your intention close, and as you stand in the cross roads of all food choices (we make 225 a day) make your decisions from a healthy lifestyle stand point!” 

Part 2 of the New Year New You Challenge- Good Luck!!

New Year New You! Back to Basics: Healthy Eating

A healthy eating plan gives your body the nutrients it needs every day. Not only will a healthy eating plan result in weight loss, it will also lower your risk for heart disease and other health conditions. A healthy eating plan consists of a few key items: Fruits – 5-13 servings per day Veggies – … Continue reading “New Year New You! Back to Basics: Healthy Eating”

A healthy eating plan gives your body the nutrients it needs every day. Not only will a healthy eating plan result in weight loss, it will also lower your risk for heart disease and other health conditions.

A healthy eating plan consists of a few key items:

Fruits – 5-13 servings per day

Veggies – 5-13 servings per day

Protein – lean meats, poultry, fish, beans, eggs and nuts

Healthy Fats – avocados, nut and seed butter, olives, flaxseed, salmon, tuna

Water – many health advisors, dietitians and nutrition authorities say you should drink half your body weight. For example if you weigh 150 pounds you should drink 75 ounces of water per day which equates to a little over 9 cups.

Emphasizing vegetables, fruits, whole grains, and fat-free or low-fat dairy products into your diet is highly recommended.

To ensure a healthy balanced diet you will want to limit saturated and trans fats, sodium, and added sugars. Examples of these are fatty meats, cheese, cakes, breads, crackers and some dairy products.

Eating healthy is not the only thing that will ensure you a long-lasting and happy life, balancing that with exercise will also increase your life expectancy and keep you doing things you love!

The American Heart Association suggests 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise per week. This breaks down to 30 minutes a day, 5 days a week.

Sometimes though, it is not as easy as it seems. Only because we have engrained in our minds a specific weight loss number and focus solely on that. We need to switch our mindset to a positive outlook and plan that we can use daily in our lives.

With that said, we have a special Inside Innovative this week: 2018 Healthy Eating Challenge! We recently spoke with Kim Shapira M.S. and Registered Dietitian and are taking a page out of her playbook. Check out the Inside Innovative segment in the newsletter to learn more about Kim and to stay tuned for the video challenge and message from her coming in 2 weeks!