Tag Archives: for Adults

Choosing Nutrient-Dense Foods

To eat well, it’s best to choose a mix of nutrient-dense foods every day. Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

What Foods Should I Eat?

Plan your meals and snacks to include

  • fruits and vegetables
  • grains, especially whole grains
  • low-fat or fat-free dairy products
  • seafood, lean poultry and meats, beans, eggs, and unsalted nuts
  • limited amounts of solid fats. Consume less than 10 percent of calories from saturated fats. Keep intake of trans fats as low as possible.
  • limited amounts of cholesterol, salt (sodium), and added sugars.

Benefits of Vegetables, Fruits, and Grains

Vegetables, fruits, and grains offer important vitamins and minerals to keep your body healthy. Most of these foods have little fat. They also have no cholesterol. Fruits, vegetables and grains are also a source of fiber, and eating more fiber may help with digestion and constipation and may lower cholesterol and blood sugar.

Vegetables, fruits, grains and beans also give your body phytochemicals. Phytochemicals are natural compounds such as beta-carotene, lutein and lycopene. Like vitamins, minerals, and fiber, phytochemicals may promote good health and reduce the risk of heart disease, diabetes, and some cancers. Research is underway to learn more about these natural compounds.

Eat a Variety of Vegetables Daily

Eat a variety of colors and types of vegetables every day.

  • Broccoli, spinach, turnip and collard greens, and other dark leafy greens are good choices.
  • You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, pumpkin, red peppers, or winter squash.

Vegetables may be purchased raw or cooked, frozen, canned, or dried/dehydrated. They may be eaten whole, cut-up, or mashed.

Enjoy a Variety of Fruits

Eat a variety of fruits every day. To make sure you get the benefit of the natural fiber in fruits, choose whole or cut-up fruits more often than fruit juice. Fruits may be purchased fresh, canned, frozen, or dried and may be eaten whole, cut-up, or pureed.

Get Your Grains

Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Grains fall into two main categories: whole and refined. Foods made from whole grains are a major source of energy and fiber.

When choosing grain foods, try to make at least half your grains whole. In other words, at least half of the cereals, breads, crackers, and pastas you eat should be made from whole grains. Include whole grains in your diet every day.

Why Whole Is Better

Whole grains are better sources of fiber and nutrients than refined grains, such as white flour or white rice. Refined grains have had both the bran and germ removed and don’t have as much fiber or as many nutrients as whole grains. Most refined grains are enriched, with some B vitamins and iron added back in after processing. However, fiber is not replaced.

Whole grain foods, such as whole wheat bread, are made with the entire seed of a plant, including the bran, the germ, and the endosperm. Together, they provide lots of vitamins, minerals, antioxidants, carbohydrates, and fiber.

Try whole wheat pasta instead of regular pasta or use brown rice in a casserole in place of white rice. Look for “whole wheat” or “whole oats” rather than just “wheat” or “oats” on the ingredients list of packaged goods to make sure you’re getting whole grains.

Choose Dairy Every Day

Low-fat or fat-free dairy products should be among the foods you choose every day, too. These products provide calcium and vitamin D to help maintain strong bones. They also provide protein and potassium. Low-fat or fat-free milk, cheese, and yogurt are good options.

If you don’t drink milk, be sure to have other products that contain the nutrients that milk provides. Some cereals and juices are fortified with extra calcium and vitamin D. Salmon, sardines and mackerel are good sources of vitamin D.

If Lactose Is a Problem

If you avoid milk because of its lactose (milk sugar) content, you can get needed nutrients from lactose-reduced or low-lactose dairy products. You might also drink small amounts of milk several times a day or take tablets with the enzyme lactase (available in most drugstores and grocery stores) before consuming dairy products. Other sources of calcium include foods such as hard cheese, yogurt, canned fish like salmon or sardines, and calcium-fortified tofu or soy beverages.

Eat Protein Every Day

Protein helps build and maintain muscle and skin, and you should include protein in your diet every day. Seafood, meats and poultry are sources of protein, B vitamins, iron, and zinc. When buying meats and poultry, choose lean cuts or low-fat products. They provide less total fat, less saturated fat, and fewer calories than products with more fat.

For instance, 3 ounces of cooked, regular ground beef (70% lean) has 6.1 grams of saturated fat and 230 calories. Three ounces of cooked, extra-lean ground beef (95% lean) contains 2.9 grams of saturated fat and 164 calories.

Vary Your Protein Choices

Consider varying your sources of protein. Try replacing some meat and poultry with seafood or with bean, tofu, or pea dishes. These foods tend to be low or lower in saturated fats, and beans and peas provide fiber. Pinto beans, kidney beans, black beans, chickpeas, split peas, and lentils are all healthy options. Look for ways to add unsalted nuts and seeds to your meals and snacks too, but keep amounts small since these foods are high in calories.

Some Fats Are Better Than Others

Fats are a source of energy and help maintain healthy organs, skin and hair. Fats also help your body absorb vitamins A, D, E, and K. It’s okay to include some oils and fats in the foods you eat, but be aware that fat contains more than twice as many calories as protein or carbohydrates. Try to choose foods that are low in fat or fat free.

Choose polyunsaturated and monounsaturated fats when possible.

Sources of better fats include vegetable oils such as soybean, corn, canola, olive, safflower, and sunflower oils. Polyunsaturated fat is also in nuts, seeds, and fish. Walnuts, flaxseed and salmon are examples of foods with polyunsaturated fat.

Drink Liquids, Especially Water

Be sure to consume plenty of liquids, especially water. You need to replace the fluids you lose every day. This may help prevent constipation and dehydration. Besides water, other good choices are unsweetened tea, low-fat or fat-free milk, and 100 percent fruit juice. You can also increase your intake of water by eating vegetables and fruits, which have a high moisture content.

Read Food Labels

Read the food labels on packaged foods and canned goods to learn what’s in the products you buy. All food labels contain a list of ingredients and nutrition information. Ingredients are listed in order by weight, which means that the ingredient present in the largest quantity is listed first and the ingredient present in the smallest quantity appears last. Nutrition information is found on the Nutrition Facts label.

Consider the DASH Eating Plan

Another balanced eating plan is the DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. It is designed to help prevent or manage high blood pressure, or hypertension. The plan suggests which foods to eat and how much to eat. Your doctor may recommend other eating plans to help manage health conditions that occur as you get older. Read more about DASH online, or contact the National Heart, Lung, and Blood Institute at 1-301-592-8573 or 1- 240-629-3255 (TTY)

Visit ChooseMyPlate.gov
The MyPlate plan from the U.S. Department of Agriculture, or USDA, can help you choose a mix of healthy foods that are right for you.

The Best Way to Get Nutrients

Wholesome foods provide a wealth of vitamins, minerals, and other nutrients you need to stay healthy. Eating properly is the best way to get these nutrients. However, if you have concerns that you are not eating as well as you should, you should talk to your doctor about taking a multivitamin and mineral supplement.

Source: NIH Senior Health; Eating Well At You Get Older

Keep Moving this Holiday Season

With the beautiful Summer and Fall weather behind us, we are now into the busy holiday season. Normal daily routines may get shifted, time may be limited, and you may fall out of your regular pattern. During this busy time of year, keeping fit is just as important as any other time of year. In fact, during the holidays, you may consume significantly greater amounts of calories, so balancing out these calories with activity is a great way to avoid any unwanted weight gain.

Tips to avoid the holiday fitness pitfalls:

  • Avoid using the “cold weather” as an excuse to not be active. Wear appropriate clothing and follow the information presented in the SDSU Extension article Physical Activity & Cold Weather to stay safe. Be mindful of dangerous weather conditions or extreme cold temperatures and move your workout inside if needed.
  • If you will be traveling long hours during the holidays, pack resistance bands, small weights, or a jump rope to incorporate activity into your travel plans. If you have layover time in the airport, use this time to walk around the airport.
  • It is very likely that your daily routine is shaken up a little with busy holiday plans. If so, plan ahead for this change. This means you may have to do your normal 30 minute walk in the morning or evening, instead of over lunch, or maybe you will have to break up your 30 minute session into three 10 minute sessions throughout the day.
  • If you do not have a family tradition during this time of year, consider starting a family walk, family relay, or a sledding event for everyone to participate in!
  • If you can’t seem to work out alone, find a family member or friend to be your “fitness buddy” during the holiday season. Working out with a friend or in a group will mean someone is counting on you!
  • Squeeze in activity as much as possible, every bit counts. Walk a little faster while getting groceries for your holiday meals, squeeze in a morning walk before the busy day begins, or do squats or balance on one foot while cooking.

Many of us look forward to this time of year for different reasons, whether it is family, friends, good food, presents, or yearly traditions. It is important to use the holidays for some relaxation, but remember that physical activity can be a great way to do this, especially with your loved ones. Avoid using the holidays as an excuse to not be active, they offer the perfect opportunity to do just the opposite!

See more at SDSU Extension

Pheasant Season Preparation

Fall has arrived. As the days get shorter and cooler, one thing is on the mind of many South Dakotans and visitors from other states: ROOSTER! Hunting provides physical activity, emotional and social benefits and a nutritious, low-fat protein.

Pre-Hunt Preparation
With hunting season right around the corner, it’s important for hunters to start preparing for the hunt. Taking some simple steps to prepare can make your hunting season safer, more enjoyable, and more successful.

  • Clean and maintain your firearms to ensure proper performance.
  • Spend some time at the range to practice your shooting and re-familiarize yourself with your firearms.
  • If you are bringing kids along, make sure they are versed in gun handling and safety practices.
  • Prepare your gear ahead of time to ensure that nothing will be forgotten.
  • Ensure everyone has appropriate licenses and hunter education certificates, available from South Dakota Department of Game, Fish & Parks.

Physical Fitness
One aspect of hunt preparation that is often overlooked is physical fitness and nutrition. For many outdoorsmen and women, fall is their most active time of year. Participating in a workout routine ahead of the season can ensure your body is in shape for the field. Don’t let an overambitious day of hunting take you out of the game for the rest of the week.

According to the CDC (Centers for Disease Control and Prevention), adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity, aerobic activity (i.e., brisk walking) every week. Muscle-strengthening activities are recommended on two or more days a week that work on all major muscle groups (legs, hips, back, chest, shoulders and arms.)=

Nutrition Tips
Keeping your energy level high is key for the hunt. Consider packing healthy food options as part of the preparation process. Here are some useful tips:

  • Pack plenty of water. It’s essential to stay hydrated before going hunting, during and after. Try to avoid sugary beverages.
  • Keep raw foods separated from cooked foods by packing them in waterproof bags or containers and keep them in an insulated cooler.
  • Pack nutrient dense snacks that are easy to carry. Examples include: Energy bars, trail mix, nuts, seeds, dried fruits or vegetables, nut-based bars, chews or gels.
  • Take a peanut butter and jelly whole wheat sandwich. Whole grains make you feel satisfied for a longer period of time.
  • Avoid candy bars and cookies. These foods contain a lot of sugar, which provide an initial lift of energy, but after a while as it wears off, leaving individuals feeling tired.
  • Instead of traditional jerky, consider packing venison jerky. It’s a healthier option. It’s leaner, but still high in sodium.

The benefits of hunting can be numerous if you are prepared. Good luck!

Source: SDSU Extension

Move Your Way: Physical Activity for Families

Walk. Run. Dance. Play.

We all know physical activity helps us stay healthy. But finding time to move more and sit less isn’t always easy. Fortunately, we have some tips, tricks, tools, and suggestions to help your family set goals and stay motivated.

Sitting for long periods of time (being sedentary) is bad for our health. So, we need to find ways to move—even just a little more throughout the day—because it can have big health benefits that start almost immediately. 

Anything that gets your heart beating faster counts and can make daily life better. For example, a quick 10-minute walk or trip up and down the stairs can:

  • Boost your mood
  • Sharpen your focus
  • Reduce stress and anxiety
  • Reduce blood pressure
  • Improve your quality of sleep
  • Improve insulin sensitivity

Sounds good, right? Here are some guidelines to keep in mind:

Adults need:

Aerobic Activity

150 minutes or 2.5 hours of moderate aerobic activity per week. If you prefer vigorous aerobic activity (like running) aim for at least 75 minutes per week.

icons of adults biking, swimming, walking a dog, playing wheelchair basketball, and gardening

Muscle-strengthening Activity

At least 2 days per week, do activities that make your muscles work harder than usual.

icons of adults lifting weights and doing pushups

Kids (6-17) need:

Aerobic Activity

  • 60 minutes of moderate-intensity aerobic activity. Anything that gets their heart beating faster counts.
  • At least 3 days per week, encourage them to step it up to vigorous-intensity, so they’re breathing fast and their heart is pounding.
icons of kids riding bike, skateboarding, playing wheelchair basketball, walking a dog, hiking, dancing, and swimming

Muscle and Bone-strengthening Activity

At least 3 days per week, as part of their daily 60 minutes of physical activity. Anything that makes their muscles work harder counts toward muscle-strengthening—like climbing, swimming, push-ups or pull-ups.

Bones need pressure to get stronger so weight-bearing activities like running or jumping count as bone-strengthening activities.

But did you know that it can help them feel better right away? For kids ages 6-17, just 60 minutes of activity every day helps kids:

  • Sleep better
  • Get better grades
  • Relax
  • Improve their mood
  • Increase their self-confidence

And, it doesn’t have to be all at once. A few minutes here and there throughout the day can really add up. Here are a few suggestions to get them moving:

  • Walk to school or the bus stop
  • Dance around the living room
  • Play tag with friends
  • Swing on the monkey bars
  • Ride bikes to the park
  • Walk the dog
  • Join a sport or dance team

Talk to your kids about what they want to do to be more active, help them set their own goals, and encourage a routine.

Don’t forget the little ones…

Even the youngest children—ages 3 through 5—will benefit from regular physical activity. Preschool-aged children should be active throughout the day. Starting this habit early helps with growth and development and establishes a routine they can continue as they grow older. Parents and adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.

Make a plan to stay on track

Now that you know what you need to do to stay physically active—let’s set some goals!

The key is to choose activities you enjoy. Mix it up and start out slow—especially if you’ve been inactive for a while. Remember, any amount of physical activity has health benefits.

The Move Your Way Activity Planner can help you choose the activities you want to do, set weekly goals and will give you personalized tips to help you stay motivated. Once you have your plan set up, be sure to share it with friends and family to help keep you on track!

Find more physical activity resources specifically for:

  • Older adults
  • Pregnant women & new moms
  • People with disabilities
  • People with health conditions

Physical Activity Benefits for Adults & Those With Chronic Conditions

There are so many health benefits to regular physical activity! The Physical Activity Guidelines for Americans details specific scientifically proven benefits and offers a set of guidelines to follow for better overall health, but the point is – ANY movement is good. 

Even a small amount of regular exercise has preventative and therapeutic benefits and can improve health and mood significantly. As you prepare to take that first step and move your way, here are some things to keep in mind:

Physical activity can help you:

  • Prevent and manage chronic disease
  • Lower the risk of dementia
  • Improve quality of life
  • Reduce symptoms of anxiety and depression
  • Provide opportunities for social engagement and interaction with others

Physical Health

Being physically active delays death from all causes. It’s true, but if you need scientific facts, here’s one from the Department of Health and Human Services – and these guys have decades of research to back them up:

  • People who are physically active for approximately 150 minutes a week have a 33% lower risk of all-cause mortality than those who are not physically active.

And, if that’s not enough to get you thinking about adding a few minutes to your regular physical activity routine, consider this:

Cancer

Research shows that adults who participate in regular physical activity can reduce their risk of developing cancers of the:

  • Bladder
  • Breast
  • Colon
  • Endometrium
  • Esophagus
  • Kidney
  • Lung
  • Stomach

Cancer Survivors

Those who are physically active have a better quality of life, improved fitness and physical function, and less fatigue.

Cardiorespiratory Health

Heart disease and stroke are two of the leading causes of death in the United States. People who engage in regular physical activity have:

  • Reduced risk of dying from cardiovascular disease and the risk of developing cardiovascular disease
  • Lower rate of heart disease, stroke, and heart failure
  • Lower blood pressure
  • Better blood lipid profiles
  • Reduced risk of developing hypertension
  • Lowered systolic and diastolic blood pressure

Type 2 Diabetes and Cardiometabolic Health

Regular physical activity strongly reduces the risk of developing type 2 diabetes in people of all body sizes, plus it:

  • Helps control blood glucose in people who already have type 2 diabetes
  • Contributes to lower plasma triglycerides and insulin levels
  • Improved high-density lipoprotein (HDL) cholesterol and blood pressure

Bone and Muscoskeletal Health

Preserving bone, joint, and muscle health is essential the older we get. Regular activity can:

  • Slow the decline in bone density that happens as we age
  • Help people with osteoarthritis or other rheumatic conditions affecting the joints

Functional Ability and Fall Prevention

Physically active middle-aged and older adults – you know who you are – can:

  • Prevent or delay the loss of function (i.e. those everyday activities that can get harder as we grow older, like stair climbing, personal care or keeping up with grandkids!)
  • Lower the risk of hip fracture
  • Reduce the risk of falling and injuries from falls

Brain Health

Think about it. Your body and brain are connected. When you feel good physically, your brain can relax and… do better brain things.

Cognition

Physical activity can improve cognitive function in older adults including things like:

  • Improved memory
  • Ability to plan, organize, initiate tasks and control emotions better. 
  • Lower risk of developing dementia and Alzheimer’s

There is also evidence that those with conditions such as attention deficit hyperactivity disorder (ADHD), schizophrenia, multiple sclerosis, Parkinson’s disease, and stroke can benefit from physical activity.

Anxiety and Depression

Anxiety disorders and depression are common mental disorders and are leading causes of disability for middle-aged adults in the United States. Regular physical activity can:

  • Reduce symptoms of anxiety
  • Reduce the risk of developing depression 
  • Improve many of the symptoms experienced by people with depression

Sleep

Plain and simple, adults that are physically active sleep better. Plus:

  • Less time needed to fall asleep
  • Improved percentage of time actually sleeping
  • Improved quality of sleep
  • More deep sleep
  • Improvements in sleep for those with insomnia and obstructive sleep apnea

Chronic Disease

Although types and amounts of recommended physical activity may differ, adults with chronic conditions or disabilities also benefit from physical activity. Regular physical activity can help promote improved quality of life for people with chronic conditions and reduce the risk of developing new conditions. For many chronic conditions, physical activity provides therapeutic benefits and is part of recommended treatment for the condition.

Those who are not able to meet the guidelines, should engage in regular physical activity according to their abilities and avoid inactivity.

Better Choices, Better Health® SD

This program offers chronic disease self-management education workshops that are designed to help adults living with ongoing physical and/or mental health conditions and caregivers understand how healthier choices can improve quality of life, boost self-confidence, and inspire positive lifestyle changes. 

Chronic disease workshops bring adults living with different physical and/or mental health conditions and caregivers together to learn new ways to problem solve, create action plans, and manage multiple chronic conditions. Find out more and register at Good & Healthy SD.

Everyone—no matter age, sex, body weight, or ability—can work toward achieving these benefits by building safe, healthy exercise habits. Any physical activity is better than none, so set your own pace in working toward meeting these guidelines.

Every week, adults should aim for:

  • 150 minutes of moderate-intensity aerobic activity; and
  • 2 or more days of muscle-strengthening activity.

The Move Your Way Activity Planner can help you stay on track:

  • Set weekly goals
  • Choose the activities you want to do
  • Get personalized tips to help you stay motivated

Physical Activity Guidelines for Americans, 2nd Edition

The Physical Activity Guidelines for Americans report provides evidence-based recommendations for adults and youth ages 3 through 17 to safely get the physical activity they need to stay healthy.

The second edition, updated in 2018, offers new key guidelines for children ages 3 to 5 and new evidence that further demonstrates the health benefits of physical activity for individuals of all ages.

Guidelines for youth (3-5)

Preschool-aged children should be active throughout the day to enhance growth and development. Adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.

Guidelines for Children and Adolescents

Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:

  • Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity and should include vigorous-intensity physical activity on at least 3 days a week.
  • Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, muscle-strengthening should be included at least 3 days a week.
  • Bone-strengthening: As part of their 60 minutes or more of daily physical activity, bone-strengthening physical activity should be included at least 3 days a week.

Guidelines for Adults

Adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

Move more, sit less

New evidence shows a strong relationship between increased sedentary behavior and increased risk of heart disease, high blood pressure, and all-cause mortality. All physical activity, especially moderate-to-vigorous activity, can help offset these risks.

Any physical activity counts

Americans can benefit from small amounts of moderate-to-vigorous physical activity throughout the day. The first edition of the Physical Activity Guidelines for Americans stated that only 10-minute bouts of physical activity counted toward meeting the guidelines. The second edition removes this requirement to encourage Americans to move more frequently throughout the day as they work toward meeting the guidelines.

Immediate health benefits

For example, physical activity can reduce anxiety and blood pressure and improve quality of sleep and insulin sensitivity.

Long-term health benefits

  • For youth, physical activity can help improve cognition, bone health, fitness, and heart health. It can also reduce the risk of depression.
  • For adults, physical activity helps prevent 8 types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung); reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.
  • For older adults, physical activity also lowers the risk of falls and injuries from falls.
  • For pregnant women, physical activity reduces the risk of postpartum depression.
  • For all groups, physical activity reduces the risk of excessive weight gain and helps people maintain a healthy weight.

Managing chronic health conditions

For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.

Explore the Second Edition of the Physical Activity Guidelines for Americans.

Find more physical activity resources specifically for:

  • Older adults
  • Pregnant women & new moms
  • People with disabilities
  • People with health conditions

It’s HOT Out There: Exercise Safe!

July and August can be some of the hottest months in South Dakota. Along with a drastic change in temperature, many individuals participate in a variety of different sports and spend prolonged periods of time in the sun during this seasonal change. The human body serves as a great temperature regulator, but without practicing proper safety precautions, it is possible for the body to overheat.

Exercising in the heat increases your sweat rate, fluid loss, and your risk for dehydration. Sweating is how your thermoregulatory system within your body cools you down. If you become too hot, it is hard for your sweating rate to keep up and keep body temperatures down. Thus, with the increased temperatures outdoors, there is an increased risk for heat illnesses. Additionally, children are less efficient at regulating their body temperatures and can become overheated and dehydrated much quicker than an adult. If you as an adult feel hot, your child probably feels a lot warmer.

Common Heat Illnesses

Common heat illnesses include heat cramps, heat syncope, heat exhaustion, and heat stroke. Below are some common signs and symptoms for heat illnesses:

  • Heat Cramps: Muscle twitching, cramps, spasms
  • Heat Syncope: Pale skin, slowed heart rate, slowed breathing rate, nausea, weakness
  • Heat Exhaustion: Excessive thirst, dry tongue/mouth, fatigue, weakness, nausea, slightly elevated temp, mental dullness, excessive sweating
  • Heat Stroke: Central nervous system abnormalities (i.e. fatigue, confusion, headache, possible loss of consciousness, etc.), decreased or lack of sweating, rapidly increased heart rate and blood pressure

Safety Considerations

When engaging in physical activity during hot summer days or if you are going to be in the sun for prolonged hours follow these safety precautions:

  • Wear loose-fitting, breathable, light-colored clothing
  • Monitor hydration/fluid intake:
    • Drink plenty of water – even if you don’t feel thirsty!
    • Take frequent water breaks, especially during intense physical activity
    • Avoid caffeinated drinks, such as pop or soda
    • Drinks containing carbohydrates and electrolytes can also be consumed
  • Find shelter in shaded areas
  • Watch for signs and symptoms of heat illnesses (above)
  • Avoid physical activity during peak heat, instead try early morning or late evening times
  • Wear sunscreen
  • Rest often and take it easy

Be mindful and pay attention to your body, if you suspect a heat illness seek medical help immediately. Dizziness, cramps, nausea, vomiting, confusion and headaches are all causes for alarm. If you need to, move your workout indoors for a few days.

Additional Resources

See more at SDSU Extension

Why Walk for 20 Minutes?

There are mountains of research, tons of studies, and endless reports stating Americans need to be more physically active. Of course, the truth is – most of us already know we should be more active – it can’t hurt right? But, it seems like everywhere you turn there’s different advice on how much exercise is the right amount. Which is why finding the right amount of physical activity, combining it with the right intensity level, and balancing that with the rest of a busy life can feel a tad overwhelming.

We do our best to keep up with the latest research and recommendations and here are some of the reasons adding about 20 minutes of physical activity to your daily routine makes sense to us and why we think it’s a good goal to start you on the path to better health:


1. South Dakotans Need More Physical Activity
According to South Dakota’s 2013 Behavioral Risk Factor Surveillance System, only 18.4% of adults achieved the recommended level of both aerobic and muscle strengthening physical activity, and 25.8% of adults are getting NO physical activity outside of work. What’s even more concerning is that 72% of South Dakota youth (9-12 grade) does do not get the recommended 60 minutes of physical activity. Bottom line, we all need to get more exercise.

We checked in with South Dakotans on the subject and here’s what we found:

Walking works.
When we think about adding exercise to our list, walking is the number one activity of choice, and the one we are most likely to engage in most often.

Walking is more fun with someone.
Friends, family, pets, or co-workers make walking (aka: exercising) easier, something we can look forward to, and something that we will do more regularly.

Walking covers a lot of bases.
No special equipment or membership required. You can walk fast, slow, up, down, in or out. No matter what your personal level of fitness, walking is something that almost everyone can add to their daily routine.

2. Physical Activity Guidelines for Americans Goal: 150 Minutes Per Week
The federal Office of Disease Prevention and Health Promotion works with a variety of federal and state agencies and keeps track of all kinds of data. Based on this data, they have recommended Americans increase the amount of physical activity we get. Specifically, for adults, they recommend at least 150 minutes of moderate intensity aerobic physical activity per week or 75 minutes of vigorous intensity aerobic physical activity or an equivalent combination of both moderate and vigorous intensity.

That might sound a little intimidating, but when you break it down… it’s really only about 20 minutes per day.

150_minutes_breakdown

3. Surgeon General’s Call to Action to Promote Walking and Walkable Communities
Recently, the Surgeon General also weighed in on the need for more physical activity, pointing to the numerous health benefits of walking with a Call to Action to increase walking across the United States by calling for improved access to safe and convenient places to walk and wheelchair roll and by creating a culture that supports these activities for people of all ages and abilities. And, because walking is one of the easiest and most common forms of exercise, it only makes sense to make walking a national priority.

4. Take The First Step – About 20 Minutes At A Time
There are plenty of sources, reports and recommendations pointing to walking as an easy way to increase levels of physical activity. And most experts will agree that adding between 20 and 30 minutes of exercise to your daily routine is a good place to start. The best part about walking for about 20 minutes a day is that it’s an attainable goal. It’s long enough to provide a number of benefits to your overall health, and short enough to fit into your regular routine.

So what are you waiting for? Take the first step, grab a friend, and take a walk! All you need is about 20 minutes! Walk, walk, walk!

Sources & Other Helpful References:
2013 South Dakota Behavioral Risk Factor Surveillance System
Get Movin’! Infographic
South Dakota Physical Activity Study
Office of Disease Prevention and Health Promotion: 2008 Physical Activity Guidelines for Americans
HealthyPeople.gov
Surgeon General’s Call to Action To Promote Walking and Walkable Communities
America Walks

Making Time For Exercise

5 Tips to Get Your Physical Activity in Each Week

You CAN make time for exercise!

  1. Can you find 10 minutes in the morning? During your lunch break? In the afternoon? Just 10 minutes can make a big difference.
  2. Select activities that don’t require a lot of time and equipment. Walk, jog, ride your bike, climb the stairs or even ride a scooter. Be creative!
  3. Make physical activity a priority.
  4. Make physical activity a family event. Go for family walks 1-2 times a week.
  5. Incorporate physical activity into your daily routines. Have fun!
front of physical activity palm card

And remember…a little goes a long way!

  • Adults need 150 minutes (just 2.5 hours) of physical activity each week.
  • Kids needs 60 minutes of physical activity each day.

For more information, visit healthysd.gov.

Download images here.

Get Movin’!

When you decide you want more physical activity, pick an activity you enjoy that fits into your life. Aim to do at least 10 minutes of exercise at a time.

front of Get Movin' palm card

A little goes a long way! Adults need 150 minutes (just 2.5 hours) of moderate activity each week, or 75 minutes (just over 1 hour) of vigorous activity each week. Kids need 60 minutes of moderate to vigorous activity each day.

Moderate Physical Activity:
I can talk while I do these activities, but not sing. Like gardening, walking briskly, water aerobics, softball and baseball.

Vigorous Physical Activity:
I can only speak a few words without stopping to catch my breath. Like race walking, running, cycling, soccer, jumping rope and aerobic dancing.

For more information, visit healthysd.gov.

back of Get Movin' palm card

Download images here.

Ready to Pedal? It’s Bike Month!

Celebrate National Bike Month this May by biking to work, school, the store, park, pool and anywhere in between. Whether you ride to save money, time, improve your health, preserve the environment, explore your community or just for fun, jump on your bicycle and enjoy the great outdoors!

Check out the top five benefits of cycling according to Harvard Health and the Rules of the Road from the League of American Bicyclists.

5 Benefits of Cycling

  1. It’s easy on the joints. When you sit on a bike, you put your weight on a pair of bones in the pelvis called the ischial tuberosities, unlike walking, when you put your weight on your legs. Making it good for anyone with joint pain or age-related stiffness.
  2. Pushing pedals provides an aerobic workout. That’s great for your heart, brain and blood vessels. Aerobic exercise also triggers the release of endorphins, the body’s feel-good chemicals—which may make you feel young at heart.
  3. Cycling builds muscle. In the power phase of pedaling, you use muscles in the buttocks, thighs and calves. In the recovery phase, you use the hamstrings in the back of the thighs and the muscles in the front of the hips. Cycling works other muscles, too. You use abdominal muscles to balance and stay upright, and you use your arm and shoulder muscles to hold the handlebars and steer.
  4. It helps with everyday activities. Benefits carry over to balance, walking, standing, endurance and stair climbing.
  5. Pedaling builds bone. Resistance activities, such as pushing pedals, pull on the muscles, and then the muscles pull on the bone, which increases bone density.

5 Rules of the Road

  1. Follow the Law.  Obey traffic signals and stop signs. Ride with traffic; use the rightmost lane headed in the direction you are going.
  2. Be Predictable. Make your intentions clear to everyone on the road. Ride in a straight line and don’t swerve between parked cars. Signal turns, and check behind you well before turning or changing lanes.
  3. Be Conspicuous. Ride where people can see you and wear bright clothing. Use a front white light, red rear light and reflectors when visibility is poor.
  4. Think Ahead. Anticipate what drivers, pedestrians, and other people on bikes will do next. Watch for turning vehicles and ride outside the door zone of parked cars. Look out for debris, potholes, and other road hazards. Cross railroad tracks at an angles.
  5. Ride Ready. Check that your tires have air, brakes are working and chain runs smoothly. Wear a helmet.

Use the FITT Chart to Get Fit!

Have you ever had a hard time picking a fitness plan or exercise program? There are a million plans out there! Which one is best? Which one fits into your lifestyle? Which one guarantees results? Create a plan that “fits” you.

Based on your own goals and circumstances fill in a FITT Principle chart. This can be your starting point. You can follow your own plan from there or find one that fits within your established guidelines!

If you are new to exercise, remember, work your way up. You don’t need to run a marathon or spend hours in a gym to feel the benefits of exercise. Once you get started, make a plan to increase at least one FITT component regularly to help you stay on track and make improvements. Let’s get started with FITT!

F – Frequency
How many days per week can you make time to exercise?

I – Intensity
How intense will you exercise? Intensity can vary between light, moderate and vigorous intensity activities. For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity. A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.

T – Time
How many minutes will you dedicate to an activity or exercise?

T – Type
What sort of activity will you complete? Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights.

fitt chart

150 minutes of moderate to vigorous physical activity is recommended each week. For some, a serious behavior change is needed and for others, a modification to current behaviors is more appropriate. When adopting or modifying a physical activity routine, it is important to set realistic goals. Too often, individuals expect to lose unrealistic amounts of weight, run faster and longer and start seeing drastic body composition changes instantly. Instead, use the acronym S.M.A.R.T.

Specific is the what, where and how of the goal.
Measurable is how you will evaluate whether or not you met the goal.
Achievable is setting a goal that you can accomplish.
Realistic is setting a goal that is challenging, but attainable.
Timely relates to when you want to achieve your goal by, and what time frame you have to reach your goal.

Putting the FITT principle together, one can effectively plan an exercise routine and set a S.M.A.R.T. goal.

Source: Avera Health Tip & SDSU Extension

You Can Decrease Your Cancer Risk. How? Move More!

A new study has shown that more leisure-time physical activity is associated with a lower risk of developing 13 different types of cancer! Leisure-time physical activity is exercise done at one’s own discretion, often to improve or maintain fitness or health. Examples include walking, running, swimming, and other moderate to vigorous intensity activities. In this study, the average level of activity was about 150 minutes of moderate-intensity activity per week, which is the 2008 Physical Activity Guidelines for Americans recommendation.

Hundreds of previous studies have examined associations between physical activity and cancer risk and shown reduced risks for colon, breast and endometrial cancers. However results were not as clear for other cancer types due to small number of participants. This new study pooled data on 1.44 million people, ages 19 to 98, from the United States and Europe, and was able to examine a broad range of cancers. Participants were followed for an average of 11 years during which 187,000 new cases of cancer occurred.

The investigators confirmed that leisure-time physical activity, determined by self-reported surveys, was associated with a lower risk of colon, breast, and endometrial cancers. They also determined that leisure-time physical activity was associated with a lower risk of 10 additional cancers, with the greatest risk reductions for esophageal, liver, stomach, kidney and myeloid leukemia. Myeloma and cancers of the head and neck, rectum, and bladder also showed reduced risks that were significant, but not as strong. Risk was reduced for lung cancer, but only for current and former smokers; the reasons for this are still being studied.

Here is the information in a nutshell:

  • Esophageal cancer, a 42% lower risk
  • Liver cancer, a 27% lower risk
  • Lung cancer, a 26% lower risk
  • Kidney cancer, a 23% lower risk
  • Stomach cancer of the cardia (top portion of the stomach), a 22% lower risk
  • Endometrial cancer, a 21% lower risk
  • Myeloid leukemia, a 20% lower risk
  • Myeloma, a 17% lower risk
  • Colon cancer, a 16% lower risk
  • Head and neck cancer, a 15% lower risk
  • Rectal cancer, a 13% lower risk
  • Bladder cancer, a 13% lower risk
  • Breast cancer, a 10% lower risk

Overall, high levels of physical activity were linked with a 7% lower risk of any cancer, according to the study. The association between increased physical activity and decreased cancer risk is applicable to different populations, including people who are overweight or obese, or those with a history of smoking. Health care professionals counseling inactive adults should promote physical activity as a component of a healthy lifestyle and cancer prevention.

Sources: National Institutes of Health

Walk Walk Walk

South Dakota—it’s time to walk! Walking is one of the easiest ways to increase physical activity levels. The Surgeon General wants walking to become a national priority and we are following in those footsteps by encouraging everyone to walk: walk more, walk often, walk with friends, walk about 20 minutes, walk at work, walk with your kids or grandkids, walk a cat or a dog… just walk! Why walk for 20 minutes?

Walking is the single most recommended form of exercise and we know that when you walk with someone you are more likely to form a new habit. And, because there are so many ways to walk—fast or slow, up a hill, down a sidewalk, on a path, at the mall, in the hall, or off on a trail—and so many levels of intensity, it’s easy to tailor a walking habit that fits your personal physical activity goals.

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The Physical Activity Guidelines for Americans

recommends that adults get at least 150 minutes of moderate aerobic physical activity per week, and children get at least 60 minutes per day.

Now–that might seem like a big number, but when you break it down–it’s just slightly more than 20 minutes per day. You can do 20 minutes–right?

Let’s get moving South Dakota! Grab a friend, a co-worker, a kid, a cat… and let’s move the needle: only one half of adults nationwide meet the Physical Activity Guidelines–we can do better.

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More places to walk!

South Dakota is full of best kept secrets and tons of fun place to explore.
Check out these links for a few ideas on how & where to be more active:

Game Fish & Parks
SD Parks & Recreation Association
Live Well Sioux Falls
Live Well Black Hills
SD Discovery Center
Hike It Baby
All Trails
Every Trail

Active in the Workplace Series

On average, today’s adults work approximately 8 hours per day. For many, time at work is primarily sedentary—time spent sitting during waking hours in the form of computer use, reading, meetings, and driving or riding in a car. Fitting activity into your work schedule can be challenging, but there are small things you can do throughout the day to increase physical activity.

The Active in the Workplace 5-part video series provides some tips and ideas to replace sedentary time with light physical activity.

Part 1: Cardio

Part 2: Stretching

Part 3: Core

Part 4: Upper Body

Part 5: Lower Body

Check back each month for a new video!

Source: SDSU Extension

Walking Toolkit: Improve Your Health, Well-Being & Quality of Life

Did you know that walking is the #1 physical activity of choice for South Dakotans? We walk for fun. We walk for exercise. We walk for transportation, and we walk to connect – with each other and with our environment. This toolkit is for anyone who wants to walk more and inspire others in their community to Get Movin’!

Learn what walkability is, why it matters and how to create more access to walkable areas. Learn the basics of starting a walking program and find lots of resources to help make walking easy and fun for everyone.

We’re challenging all community leaders, health champions, wellness directors, worksite wellness coordinators, healthcare providers and walking enthusiasts to download, read up and… Walk! Walk! Walk!

Fitness Trends: Barre Workouts

Ballerinas have been doing Barre workouts for years, and now in the 21st century these awesome workouts are becoming mainstream. Ballet Barre workouts have been become very popular in the last 10 years and have found their way to South Dakota.

What is a Barre Workout?

Barre workouts are a combination of yoga and Pilates poses, which utilize a ballet barre to execute the movements. Barre uses isometric exercises that target the whole body. Barre participants hold exercise poses for a set amount of time and then pulse for a series of repetitions. Pulses are small and controlled movements that are no higher than 5 inches. Barre is a class geared to increase muscle strength, that also increases your heart rate during class. Most Barre classes will consist of a resistance portion where you “feel the burn” followed by a brief stretching break.

Who can do Barre?

Anyone!! Men, women, boys, and girls of all ages, shapes, and sizes. You don’t have to be a ballerina to practice Barre poses. Barre is a low impact activity. It can easily be tailored to meet your body’s specific needs. Most Barre classes will allow participants to go at their own pace.

What to expect?

Barre is a full body workout. It will involve exercises geared to tone your arms, legs, and abs. Many classes will give participants the option of using small hand weights, resistance bands, and stability balls. Tip: if it is your first class, opt for lighter hand weights or no hand weights at all. It will give you a sense of your ability level and how your body will react to the exercises.

Throughout class, your teacher will likely give you prompts to help you avoid injury and get the most out of your workout. You will likely have sore muscles after your first couple workouts, which just means you worked them hard. Most of all, you can expect to sweat and have lots of fun!!

What do I wear?

A typical Barre class is done barefoot or in socks. You have the option of purchasing special sticky socks, however this is not necessary. Wear clothes you feel comfortable being active in such as yoga pants or capris, and a light breathable top. You will need a bottle of water to stay hydrated throughout the class and a sweat towel may come in handy as well. Most of all, arrive with a smile on your face and a good attitude because you are about to get the best workout of your life.

Next time you are in the mood to switch up your workout routine, try a Barre class! Do a search of fitness studios in your area and inquire if they offer Barre. You won’t regret it!

See more at SDSU Extension

Staying Active in a Rural Community

In South Dakota, we are surrounded by small towns with low populations. Memberships to fitness facilities, gyms, recreation centers, or community physical activity opportunities may be slim, if available at all. With constant messaging about the benefits and importance of being physically active, one may wonder how they can keep active with limited access to facilities. The beauty of this perceived dilemma is that physical activity can be performed anywhere with little to no equipment.

Here are a few ideas to stay active year-round, whether or not you have physical activity facilities or amenities available in your community.

Active transportation is defined as: approaches that encourage individuals to actively travel from one destination to the next, such as walking or biking, decreasing the use for motorized transportation. In many small towns, actively transporting to the grocery store, school, post office, or a neighbor’s house can be done with ease.

Workout at Home
Although not all individuals enjoy working up a sweat in their living room, this is an option that is available to anyone who has an open space in their home. If you don’t have an exercise video or routine to follow, perform some exercises like squats, push-ups, stretching and flexibility training, or abdominal exercises. Videos, YouTube, Social Media Exercise videos, online workout routines and social media platforms are a great way to access a variety of free workout routines to do anywhere. Yoga, kickboxing, strength training, balance practice, stretching, and cardio workouts can all be accessed by doing a simple online search. If you are new to exercise, be sure to start slow and look for beginner focused workouts.

Walk, Walk, Walk!
The most preferred form of physical activity is walking. Walking can be performed anywhere, indoors or outdoors, with no equipment other than a good pair of tennis shoes.

Community Groups
If you have a passion for walking, biking, yoga or another fitness trend, consider forming a community group or community class around that interest. Talk with local facilities (i.e. community center, school, churches) and see if they are willing to share use of an open space for your community group to meet once or twice a week. If you are a walking or biking group, you can meet outside and go for a walk or ride together as a group.

Advocate
If your community lacks access to physical activity opportunities, advocate for development, policies or access to such amenities.

See more at SDSU Extension

Park It: Health Benefits of Enjoying the Outdoors

Spending time outdoors, specifically at parks, offers many health benefits to both adults and children. The open space, green grass, trees, and other natural features may improve mood, reduce stress, or increase feelings of overall relaxation. One of the most obvious benefits parks and outdoor spaces offers is a place for people to engage in regular exercise. In fact, the more parks there are in a community, the more people exercise. In addition, people who live closer to parks exercise more than individuals that live farther away from parks. Check out some of the additional benefits of spending time outdoors and nature here.

Parks offer a platform to improve community engagement and increase community physical activity access. South Dakota has parks spread across the state, ranging from the Badlands National Park to the Lake Cochrane Recreation State Park. For a complete listing of South Dakota State Parks and to find the ones closest to you visit South Dakota Game, Fish and Parks.

South Dakota Department of Health, SDSU Extension and SD Game, Fish and Parks offer an exciting program to increase physical activity in our park system across the state, Park Rx. The program encourages healthcare providers to prescribe exercise—and when they do—patients can take their prescription to any South Dakota State Park and turn it in for a FREE entrance into a State Park for the day. To get your healthcare provider involved, read more about Park Rx here.

 

Moderate Exercise May Cut Women’s Stroke Risk

Brisk walking, tennis and other types of moderate exercise may lower a woman’s stroke risk by one-fifth, a new study says.

Being more active also offset the increased stroke risk linked with using hormone replacement therapy to treat the symptoms of menopause, the study found. The researchers looked at the number of strokes that occurred among nearly 133,500 women in the California Teachers Study, which ran from 1996 to 2010. Women who said they did moderate physical activity in the three years before enrolling in the study were 20 percent less likely to have a stroke than those who were inactive. The findings were to be presented in February, 2014 at the American Stroke Association’s International Stroke Conference in San Diego.

“I was surprised that moderate physical activity was most strongly associated with a reduced risk of stroke,” study author Sophia Wang, a professor in the department of population sciences in the Beckman Research Institute at the City of Hope in Duarte, Calif., said in a stroke association news release. “More strenuous activity, such as running, didn’t further reduce women’s stroke risk. Moderate activity, such as brisk walking, appeared to be ideal in this scenario,” she added.

The researchers also found that postmenopausal women taking hormone therapy were 30 percent more likely to have a stroke than those who never used hormone therapy, but moderate exercise helped reduce this increased risk. And after women stopped taking hormone therapy, their risk began to fall. The findings show that women need to include physical activity into their daily routine, Wang said.

“You don’t have to do an extreme boot camp. The types of activities we’re talking about are accessible to most of the population,” and include power walking and recreational tennis, she noted. While 87 percent of the women in the study were white, the results likely apply to women in other racial/ethnic groups, Wang added.

Research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal. And the study only found an association between exercise and reduced stroke risk. It did not prove cause-and-effect.

Source: Health Day News; Moderate Exercise May Cut Women’s Stroke Risk

Target Heart Rate

When talking or learning about exercise, you often hear the word “intensity”. Intensity refers to how hard a person works to do a select activity. The two most often examined intensities in exercise are moderate and vigorous intensity. For many individuals, determining if you are working at a moderate or vigorous intensity may be tricky. The body’s physiological response to exercise is a steady increase in activity with an increased intensity of activity. Thus, a great way to estimate your relative exercise intensity is through your heart rate and prediction of your target heart rate zone (THRZ).

Percentage of maximal heart rate (MHR) is based on simple exercise physiology, which predicts an individual’s MHR from the age based equation: 220 – age. For example, the MHR for a 30 year old individual would be equal to 220-30 = 190. Target Heart Rate, also known as percentage of Maximal Heart Rate Reserve, is an aerobic method, also based on the MHR prediction, used to estimate an individual’s THRZ. THRZ is the intensity range that will produce training effects on the heart if maintained for a sufficient length of time (i.e. 20-30 minutes). Typical THRZ for a moderate activity is 40%-59% of MHR, and for a vigorous activity, 60%-84%. For healthy individuals, the American Heart Association recommends individuals set their THRZ between 50%-85% of their MHR2. Individuals who are new to exercise, previously sedentary, rehabilitating or have medical problems should aim for a lower THRZ and consult with their physician or an exercise professional before starting exercise.

Selecting Your THRZ

  • 80%-90% of MHR – improve performance, high intensity exercise (no medical problems)
  • 70%-85% of MHR – established aerobic exercisers, currently active most days of the week
  • 60%-75% of MHR – intermediate level exercisers
  • 50%- 60% MHR – previously sedentary, medical problems, new to exercise

If you are looking to exercise within your THRZ, below is a sample calculation for an established 30 year old exerciser aiming for a THR Zone of 70% – 85%:

  • MHR = 220 – 30 years old = 190
  • Upper Limit (85%) = MHR x .85 = 190 x .85 = 162 beats/min
  • Lower Limit (70%)= MHR x .70 = 190 x .70 = 133 beats/min
  • Target HR Zone: Lower Limit beats/min to Upper Limit beats/min (133 beats/min to 162 beats/min)

If you are new to exercise, during the first few weeks aim for the lower part of your THRZ. Gradually aim for a higher training percentage of your THRZ. A great way to monitor your heart rate during exercise is with a heart rate monitor. There are many forms and styles available for purchase. The American College of Sports Medicine offers a great resource for Selecting and Effectively Using a Heart Rate Monitor.

Source: SDSU Extension; Target Heart Rate by Nikki Porsch

Benefits of Pilates and Moves that Get Results

Pilates is a form of exercise that focuses on body conditioning and strength training. What sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight.

Similar to yoga and tai chi or other forms of exercise that focus on intentional movement, pilates has a number of health benefits that are both therapeutic and preventative including:

  • Pain Relief– pilates can help people recover from injury or manage chronic conditions.
  • Core Strength– pilates helps strengthen stomach muscles as well as your side body, mid to lower back, buttocks, and hips.
  • Posture– a strong core makes it easier to have better posture.
  • Flexibility– pilates exercises involve a fair bit of stretching which leads to an expanded range of motion.
  • Balance & Coordination– when your core and center of gravity are strong it’s easier to perform multiple movements at the same time which can reduce injuries.
  • Mental Health & Well-being– although it’s not considered a high-intensity form of exercise, pilates gets your heart pumping and body moving which is known to reduce anxiety and help improve mental health.

View this article to see how Alycea Ungaro, author of 15 Minute Everyday Pilates, shares her routine for beginners. Some moves are shown using Pilates studio equipment, but you can do most moves at home. Check with a doctor first if you’re a man over 45 or a woman over 55, or if you have a medical condition.

Finding Family Time for Heart Health

Making time for a heart-healthy lifestyle can seem overwhelming. But the good news is that making a few small simple lifestyle changes can lead to heart-healthy habits that require little thought or effort.

You know your family better than anyone, so use that knowledge and get creative in how you can work heart-healthy habits into your family’s life and daily schedule.

Whether you’re a single parent or married, a stay-at-home parent or working, here are ways to make more time for the whole family to be more heart healthy:

  1. Identify free times for activity. Keep track of each family member’s daily activities for one week. You’ll get a snapshot of when you might be able to get the family together for physical activity. It can also help you see which activities you can cut back on.
  2. Pick two 30-minute and two 60-minute time slots for family activity time. Weekdays are usually better for 30-minute activities and weekends are better for 60-minute activities. Try to spread out the time slots. Here are some ideas to get your kids moving that parents can join in.
  3. Make time to plan a weekly menu, go shopping and prep your meals. Keep track of how many times you grab food on the go for one week. Once you find blocks of time when you can do a little planning, it’ll be easy to learn healthy preparation methods, fix healthy snacks and eat fewer fast and processed foods.
  4. Simplify your family’s schedule. In today’s society we’re expected to do it all. But this type of non-stop lifestyle isn’t sustainable or healthy. Try prioritizing your activities and see what you can do without so you’ll have more time for the things that matter. You can also work on stress management methods.
  5. Take baby steps, not giant leaps. If you’re the head of your household, making sure that all the heads and hearts in your home are healthy is a lot to handle. The key is to take baby steps. Getting heart-healthy is a journey; you don’t have to do everything at once. Learn how to get heart-healthy one simple step at a time.
  6. Ask everyone in the family to do their part. Depending on their ages, kids can help prepare healthy meals and help around the house. Treat your family like a team and encourage everyone to work together.
  7. Live by example. We all need to do our best to walk the walk. If we want our kids to eat healthy and exercise, we’ve got to model that behavior. You’re not perfect, but if you’re determined and persistent, there’s not much that can stop you.

Source: American Heart Association; 6 Steps for the Whole Family to be Healthy

Core-Strength Exercises with a Fitness Ball

Fitness balls, sometimes called physio balls or Swiss balls—are large, vinyl balls that can be used to aid exercise. They help strengthen the muscles in your abdomen and back, improve core stability, and balance. They can also help reduce stiffness, decrease fatigue, and improve strength in your muscles.

Core-strength Exercises

Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball.

Use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. Do each core-strength exercise five times. As you get stronger, gradually increase to 10 to 15 repetitions. Breathe freely and deeply and focus on tightening your abs during each core-strength exercise. If you have back problems, osteoporosis or any other health concern, talk to your doctor before doing these core-strength exercises.

To work various core muscles in combination for better core strength, try a bridge with the fitness ball:

  • Lie on your back with your legs resting on top of the ball.
  • Tighten your abdominal muscles.
  • Raise your hips and buttocks off the floor into a bridge. Hold for three deep breaths. This works your core muscles and the muscles along your backside — the gluteal muscles and hamstrings — as they contract to keep you in place.
  • Return to the starting position and repeat.
  • For added challenge, raise your right leg off the ball. Repeat with your left leg.

Squat & Reach Exercises

To do a squat and reach exercise with the fitness ball:

  • Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor. Don’t let your knees extend beyond your feet.
  • Tighten your abdominal muscles.
  • Rotate your trunk and reach with the ball toward your left. Hold for three deep breaths.
  • Return to the starting position and repeat to the right.
  • Vary the exercise by holding the ball in a downward position or an upward position.

View Mayo Clinic’s slideshow for more exercises to try with your fitness ball.

TLC: Therapeutic Lifestyle Changes for Healthier Cholesterol

TLC (Therapeutic Lifestyle Changes) is a set of lifestyle changes that can help you lower your LDL cholesterol. TLC includes:

  • A cholesterol-lowering diet (the TLC diet)
  • Weight management
  • Physical activity

The TLC diet recommends:

  • Limiting the amount of saturated fat, trans-fat, and cholesterol you eat
  • Eating only enough calories to achieve or maintain a healthy weight
  • Increasing the soluble fiber in your diet by eating foods such as oatmeal, kidney beans, and apples
  • Adding cholesterol-lowering foods, such as juices or margarines that contain plant sterols or stanols

Weight management means if you are overweight, losing weight can help lower your LDL cholesterol.

Regular physical activity is recommended for everyone. It can help raise HDL the good cholesterol and it can help lower LDL the bad cholesterol levels.

Learn more about the TLC diet.

Heart Disease and Exercise for a Healthy Heart

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it’s a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

  • Strengthen your heart and cardiovascular system
  • Improve your circulation and help your body use oxygen better
  • Improve your heart failure symptoms
  • Increase energy levels so you can do more activities without becoming tired or short of breath
  • Increase endurance
  • Lower blood pressure
  • Improve muscle tone and strength
  • Improve balance and joint flexibility
  • Strengthen bones
  • Help reduce body fat and help you reach a healthy weight
  • Help reduce stress, tension, anxiety, and depression
  • Boost self-image and self-esteem
  • Improve sleep
  • Make you feel more relaxed and rested
  • Make you look fit and feel healthy

How Do I Start Exercising?

Always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:

  • How much exercise can I do each day?
  • How often can I exercise each week?
  • What type of exercise should I do?
  • What type of activities should I avoid?
  • Should I take my medication(s) at a certain time around my exercise schedule?
  • Do I have to take my pulse while exercising?

What Type of Exercise Is Best?

Exercise can be divided into three basic types:

  • Stretching or the slow lengthening of the muscles; stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  • Cardiovascular or aerobic is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (since your heart won’t have to work as hard during exercise).
  • Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended.

What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.

How Often Should I Exercise?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Initially, exercising every other day will help you start a regular aerobic exercise schedule. The American Heart Association recommends working up to exercising on most days of the week. While the more exercise you can do the better, any amount of exercise is beneficial to your health.

What Should I Include in an Exercise Program?

Every exercise session should include a warm-up, conditioning phase, and a cool-down.

  • Warm-up. This helps your body adjust slowly from rest to exercise. A warm-up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate), and body temperature. It also helps improve flexibility and reduce muscle soreness. The best warm-up includes stretching, range of motion activities, and the beginning of the activity at a low intensity level.
  • Conditioning. This follows the warm-up. During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Don’t overdo it.
  • Cool-down. This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. Cool-down does not mean to sit down! In fact, do not sit, stand still, or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have heart palpitations (fluttering in your chest). The best cool-down is to slowly decrease the intensity of your activity. You may also do some of the same stretching activities you did in the warm-up phase.

What Is the Rated Perceived Exertion Scale?

The Rated Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0-10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) would be how you feel at the end of an exercise stress test or after a very difficult activity.

Rated Perceived Exertion (RPE) scale

0Nothing at all
0.5Just noticeable
1Very light
2Light
3Moderate
4Somewhat heavy
5-6Heavy
7-9Very heavy
10Very, very heavy

In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.

How Can I Avoid Overdoing Exercise?

Here are a few guidelines:

  • Gradually increase your activity level, especially if you have not been exercising regularly.
  • Wait at least one and a half hours after eating a meal before exercising.
  • When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
  • Take time to include a five-minute warm-up, including stretching exercises, before any aerobic activity and include a five- to 10-minute cool-down after the activity. Stretching can be done while standing or sitting.
  • Exercise at a steady pace. Keep a pace that allows you to still talk during the activity.
  • Keep an exercise record.

How Can I Stick With Exercise?

  • Have fun! Choose an activity that you enjoy. You’ll be more likely to stick with an exercise program if you enjoy the activity. Add variety. Develop a group of several different activities to do on alternate days that you can enjoy. Use music to keep you entertained. Here are some questions you can think about before choosing a routine:
  • What physical activities do I enjoy?
  • Do I prefer group or individual activities?
  • What programs best fit my schedule?
  • Do I have physical conditions that limit my choice of exercise?
  • What goals do I have in mind? (For example, losing weight, strengthening muscles, or improving flexibility.)

A few more tips for getting moving:

Schedule exercise into your daily routine. Plan to exercise at the same time every day (such as in the mornings when you have more energy). Add a variety of exercises so that you do not get bored. If you exercise regularly, it will soon become part of your lifestyle.

Find an exercise “buddy.” This will help you stay motivated.

Also, exercise does not have to put a strain on your wallet. Avoid buying expensive equipment or health club memberships unless you are certain you will use them regularly.

Exercise Precautions for People With Heart Disease

  • Call your doctor if changes have been made in your medications before continuing your regular exercise program. New medications can greatly affect your response to activity.
  • If you are too tired and are not sure if it is related to overexertion, ask yourself, “What did I do yesterday?” Try to change your activities by starting out at a lower level today (but do not exercise if you are feeling very overtired). Pace yourself and balance your activities with rest.
  • Avoid heavy lifting, pushing heavy objects, and chores such as raking, shoveling, mowing, and scrubbing. Chores around the house may sometimes be tiring, so ask for help.
  • Ask your doctor if you can participate in these activities: weightlifting, weight machines, jogging, or swimming.
  • Avoid push-ups, sit-ups, and isometric exercises. Isometric exercises involve straining muscles against other muscles or an immovable object.
  • Avoid even short periods of bed rest after exercise since it reduces exercise tolerance. If you become overly fatigued or short of breath with exercise, take a rest period in a comfortable chair.
  • Avoid exercising outdoors when it is too cold, hot, or humid. High humidity may cause you to become fatigued more quickly and extreme temperatures can interfere with your circulation, make breathing difficult and can cause chest pain. Instead, try indoor activities such as mall walking.
  • Avoid extremely hot and cold showers or sauna baths after exercise.
  • Do not go up steep hills during your activity, whenever possible. If you must walk on a hilly area, slow your walking pace when going uphill to avoid working too hard. Watch your heart rate closely and change the activity as needed.
  • Reduce your activity level if your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather). Then, gradually increase to your regular activity level as tolerated.
  • Do not exercise if you are not feeling well or have a fever. Wait a few days after all symptoms disappear before starting your exercise program, unless your doctor gives you other directions.
  • If you are short of breath during any activity or have increased fatigue, slow down your activity level or rest. Keep your feet raised or elevated when resting. If you continue to have shortness of breath, call your doctor. Your doctor may make changes in your medications, diet, or fluid restrictions.
  • If you develop a rapid or irregular heartbeat or have heart palpitations, rest. Check your pulse after you rest for 15 minutes — if your pulse is still above 120-150 beats per minute, call your doctor for further instructions.
  • Do not ignore pain. If you have chest pain or pain anywhere else in your body, do not continue the activity. If you perform an activity while you are in pain, you may cause stress or damage on your joints. Ask your doctor or physical therapist for specific guidelines. Learn to “read” your body and know when you need to stop an activity.

Exercise Warning

Stop exercising and rest if you have any of the following symptoms:

  • Chest pain
  • Weakness
  • Dizziness or light headedness
  • Unexplained swelling (call your doctor right away)
  • Pressure or pain in your chest, neck, arm, jaw, or shoulder or any other symptoms that cause concern

Call your doctor if these symptoms do not go away.

Source: WebMD; Heart Disease and Exercise for a Healthy Heart

How to Play Frisbee

 

Gear Up

Of course the first thing you’ll need is a Frisbee! The most common kinds are made of plastic and come in all sorts of cool colors. If you are planning to play a serious game, or want to play an organized game of Ultimate, you’ll also need cleats or tennis shoes with good tread. Kneepads aren’t a bad idea and are a great way to avoid scratching up your knees.

Play it Safe

When playing a game of Frisbee, just make sure that you don’t throw too hard and always try and stay on your feet while playing. If you are playing a more intense game of Ultimate also make sure to avoid diving for the Frisbee.

It’s important to warm up and stretch before any game. Listen to your body! Don’t play through any pain. If you are injured, wait until you’ve healed before starting to play again. And if you have glasses or braces, wear protective eye or mouth guards.

Whether you’re just tossing the Frisbee with friends or playing a competitive game of Ultimate, make sure to drink plenty off water before, during and after your game. It’s also a good idea to wear sunscreen to keep from burning and bug repellent to keep the bugs where they belong—off of you!

How to Play

Frisbee is a great way to spend time outside on a beautiful day. Just grab your Frisbee and a few friends and you’ve got yourself a game!

One of the best parts about Frisbee is that you probably know more than you think about how to play! Like how to throw a backhand: Just stand with your feet shoulder-width apart, point yourself sideways, place your index finger on the outside rim with your middle finger extended along the top of the Frisbee and your thumb underneath and flick your wrist toward your throwing partner.

A forehanded Frisbee throw is more complicated, but just remember – practice makes perfect! Place your middle finger straight and flat against the inside rim of the Frisbee so that the outer rim is between your thumb and your index finger. If you are right handed, stand sideways with your left shoulder forward, pull your right arm back to your outer thigh, keeping the Frisbee at an angle, and flick your wrist forward, releasing the Frisbee about halfway across your body.

Now that you’ve perfected throwing the Frisbee, you’ve got to learn to catch it. There are two ways to catch a Frisbee. In one, called the “Pancake,” the palms of your hands face each other and are held close to your body. That way, if you can’t catch the Frisbee with your hands, it hits your body, not the ground. Another catch style is called the “Crocodile.” This catch involves holding your arms out in front of your body and clapping your hands together just like a crocodile’s mouth snapping shut.

Once you’ve mastered catching and throwing your Frisbee, grab some friends and organize a game of Ultimate! This is a team sport played on a 70-yard by 40-yard rectangular field with an end zone that stretches 25 yards deep. Two teams of seven people each are needed to play. A team scores when the Frisbee is thrown into the other team’s end zone. Ultimate players referee their own games, making good sportsmanship the most important thing to remember!

Ology

If you want to make your Frisbee soar, make sure you put lots of spin on it when you throw. Spinning helps keep the Frisbee from flipping over, which would put an end to your throw. Frisbee designers help you by making the edges thicker than the rest of the Frisbee and by putting tiny ridges on the top to help keep it balanced.

Fun Facts

In the 19th century, a group of New England college students played the first game of Frisbee when they began throwing around old pie tins from the Frisbee Baking Company for fun. Who would have guessed this is how it all got started?

Frisbee ranks number eight on the list of the top ten toys of the 20th century.

The number of Frisbees sold each year is top-secret information. However, estimates are that we buy more Frisbees each year than footballs, baseballs and basketballs combined.

Source: CDC’s BAM! Body and Mind; Frisbee Activity Card

Hiking Best-Practices

Gear Up

First, you’ll need a good pair of shoes and thick socks designed for this type of activity. You can start with some sturdy sneakers with thick bottoms. When you begin to take on more difficult trails, try a pair of hiking boots, and make sure they fit! Also, get a backpack or fanny pack to carry all of your hiking supplies. Dress in layers and bring along a waterproof jacket with a hood in case you get caught in the rain. And don’t forget a hat, sunscreen, and sunglasses because the higher you hike, the more dangerous the sun’s rays become.

To keep hiking fun, you always need to be prepared to beat problems that could happen while you’re out, like finding the trail if you get lost or stuck in bad weather. Make sure you bring a map of the area you’ll be hiking in and a sturdy compass. Don’t know how to use a compass? Check this out to learn how. You’ll also need to bring plenty of water and extra food, like sports bars or trail mix, in case you have to stay out late and get hungry. The adults on your hike should bring a box of waterproof matches and an Army-style knife. A flashlight and extra batteries will help you find your way if you end up out after dark. Finally, you’ll need to bring a first aid kit, in case someone gets hurt during your hike.

Play it Safe

Prep. Get in shape before you head out on your hike. Try walking around your neighborhood with your pack loaded with five pounds more gear than you’ll actually carry on your hike. If that goes well, plan a short hike to test your abilities on the trail.

Buddies. Take a friend and an adult along on your hike. That way you can look out for each other and you’ll have people to talk to! Also, be sure to let someone who’s not going know where you’ll be hiking and what time you’ll be back.

H2O. Carry lots of water even if you are only planning a short hike. For warm-weather hikes, bring six to eight quarts of water per day. In the cold weather or higher elevations, you can be safe with half that amount. Whenever you are near water, make sure you wet yourself down. Dampen a bandana and wipe your face, neck, and arms or wrap it around your head while you hike.

Blisters and more. To prevent blisters, try spraying your feet with an anti-perspirant before heading out. Bring extra pairs of socks that you can change into if your feet get wet or sweaty — if they aren’t made of cotton, they’ll keep your feet drier. Once you’re on the trail, stop as soon as you feel a “hot spot” on your feet and apply special type of bandage called “moleskin” to the sore area. Also, try using a hiking stick to keep some pressure off of your legs and knees.

Buzz. Don’t get bugged by bugs. Protect yourself from bites and stings by using a bug repellant that includes DEET. Repellents that contain DEET are the most effective, but make sure you rub them on according to the directions. A good rule of thumb from the experts is that kids should use repellents with less than 10% DEET. Get your parents to help you put it on your face so you don’t get it in your mouth or eyes. And wash your hands after you apply it. Remember that stuff that smells good to you smells good to bugs too, so don’t use scented shampoos or lotions before hiking.

Weather watcher. When it’s hot, pick trails that are shaded and run near streams. If you need to hike uphill in the sun, first soak yourself down to stay cool. You can also try wearing a wet bandana around your head or neck. Also, try to stay out of cotton clothes. Keep yourself out of bad weather by checking forecasts before you hike and watching the skies once you’re out on the trail. During lightening storms, head downhill and away from the direction of the storm, and then squat down and keep your head low.

Keep it yummy. To stay healthy on your hike, you’ll need to know how to keep your food and water safe. Remember the four C’s: contain, clean, cook, and chill.

How to Play

Take a hike! No, really, take the time to go hiking. Hiking with your friends or family is a great chance to get outdoors, breathe some fresh air, and get active. It’s easy to get started. Just look for a trail in a national park near you!

For your first day hike (hiking for a day or less without camping overnight), choose a safe, well-marked trail that doesn’t have too many steep climbs. Otherwise, you’ll get tired too early and won’t make it as far as you want to go. Each time you go hiking, try going a little farther and take a slightly steeper trail. Before you know it you’ll be hiking the Appalachian Trail — a 2,167-mile trail that goes all the way from Maine to Georgia!

Fun Facts

  • In the year 2000, 67 million people went hiking.
  • America’s National Parks have more that 12,000 miles of trails.
  • The Appalachian Trail starts in northern Georgia and continues through South Carolina, North Carolina, Tennessee, Virginia, Maryland, Pennsylvania, New Jersey, New York, Connecticut, Massachusetts, Vermont, and ends in Maine at Mt. Katahdin, Baxter Peak, Baxter State Park.

Source: CDC; Hiking Activity Card

5 Steps to Loving Exercise

We all know the benefits of regular physical activity—increased energy, better cardiovascular health, reducing the risk of heart disease and stroke and looking more svelte.

But about 80 percent of Americans don’t make exercise a regular habit, and, according to a 2012 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., associate 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.

Exercise That Suits You

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. Finding a peer groupis 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.

Make it a Habit

It can take a little while 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.”

Build Exercise Into Your Lifestyle

Be honest with yourself. If you don’t live close to a gym, it may be harder 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.

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.

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.”

Source: Heart.org; 5 Steps to Loving Exercise … Or At Least Not Hating It

Rowing Exercise

Rowing is an efficient and effective low-impact exercise that utilizes the arms, abdomen, back and legs to provide a total body workout. This activity offers the opportunity for a wide range of training, from fat burning and aerobic conditioning to high-intensity anaerobic. The rowing stroke is a smooth, continuous movement. If you have a history of low back pain, special attention must be given to developing proper rowing technique to prevent injury. If you are interested in rowing as a form of exercise:

  • Use a machine that is in good working order
  • Use the proper rowing technique
  • Avoid twisting or excessively stretching the cord
  • Always warm up before your workout and increase the length and intensity of training gradually over weeks and months
  • Never start rowing with maximal effort in a single stroke

Download and read the ASCM’s flyer for more about rowing and rowing machines.

Source: American College of Sports Medicine; Brochures

Monitoring Exercise Intensity Using Your Heart Rate

Why Do You Need to Monitor Your Heart Rate?

You’re huffing and puffing through another aerobic workout, wondering if you’re really doing yourself any good. Are you working too hard or not hard enough?

You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well, sweat may not be the best indicator of exercise intensity. For that, we need to look to our hearts.

Heart rates, to be exact. When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles of the body. The more intense the activity, the faster your heart will beat. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.

For the majority of aerobic enthusiasts, there is a range of exercise intensities that is described as safe and effective for promoting cardiovascular benefits. To determine what range is best for you, you’ll need to be familiar with a few terms.

  1. Maximal heart rate: This number is related to your age. As we grow older, our hearts start to beat a little more slowly. To estimate your maximal heart rate, simply subtract your age from the number 220.
  2. Target heart-rate zone: This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

What Does the Recommended Heart-Rate Range Mean?

Now that you’ve determined your target heart-rate zone, you need to know how to put that information to good use. These numbers serve as a guideline – an indicator of how hard you should be exercising.

Those just beginning an aerobic program should probably aim for the low end of the zone and pick up the intensity as they become more comfortable with their workouts. Those who are more fit, or are training for competitive events, may want to aim for the higher end of the zone.

Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. Additionally, individuals taking medication that alter the heart rate should consult their physician for recommended exercise intensity.

Where to Monitor?

There are a number of ”sites” used to monitor the pulse rate. Two convenient sites to use are the radial pulse at the base of the thumb of either hand, or the carotid pulse at the side of the neck.

Accurate pulse-count assessment is crucial when monitoring exercise intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined.

Immediately after exercise, isolate your pulse and count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10 seconds by six. For instance, if a 10-second pulse count were 20, then the heart rate would be 120 bpm.

A Final Word About Heart-Rate Monitoring

Remember, your estimated target heart-rate zone is just that – an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

Source: Ace Fitness; Monitoring Exercise Intensity Using Heart Rate