Live Well Newsletter | February 2024
Ways to Incorporate Exercise Into Your Daily Life
The following are some tips you can use to incorporate exercise into your everyday:
Walk and work. Consider walking while making work phone calls.
Go for walks with family or pets. Kids and pets need exercise too. Make an effort to put family walks in your weekly schedule.
Park further away from the door. When running errands, park in a spot furthest from the door to get in some extra steps.
Take the stairs. Instead of choosing elevators or escalators, use the stairs.
Walk to your destination. If you are going somewhere within a mile or two of your home, walk or bike instead of driving.
Walking Safety Tips
While walking is a great form of exercise, it can also be dangerous. An estimated 7,500 pedestrians were killed by drivers in 2022, according to the Governors Highway Safety Association. That is the highest number since 1981. Practicing safe walking habits is essential to lower your chance of incidents.
Use the following tips to stay safe while walking:
Follow the rules of the road and obey signs and signals.
Walk on the sidewalks whenever they are available.
Walk facing traffic if sidewalks are unavailable.
Cross the street at crosswalks or intersections.
Look both ways before crossing the street.
If a crosswalk or intersection is unavailable, cross at a well-lit area with a clear view of traffic.
Watch for cars entering or exiting driveways.
Avoid walking impaired, as it will affect your abilities and judgment.
Avoid using noise-canceling headphones. It’s essential to hear your environment, such as sirens and traffic.
Following safe walking advice can help prevent accidents.
Ways to Boost Heart Health
Heart disease continues to be the leading cause of death for both men and women in the United States. In fact, the Centers for Disease Control and Prevention (CDC) reports that heart disease causes one in every five deaths. Heart disease encompasses various heart conditions, with coronary artery disease being the most prevalent, attributed to the accumulation of plaque in the heart’s arteries. Additional forms of heart disease include heart attack, heart failure, arrhythmia and congenital heart defects.
The symptoms of heart disease can differ, with some individuals remaining unaware of their condition until experiencing a heart attack. Warning signs encompass shortness of breath, chest discomfort, speech difficulties, heart palpitations and sudden loss of responsiveness.
Exercise Your Way to a Healthier Heart
Embracing a healthy diet and lifestyle can combat heart disease. Enhance your heart health by integrating these three types of exercises into your routine:
Aerobic exercise improves circulation and can help your cardiac output. Get at least 30 minutes of heart-pumping moderate activity at least five days a week.
Resistance training using weights, bands or body weight on at least two nonconsecutive days per week can help develop lean muscle mass. Combined with aerobic activity, this regimen can potentially increase good cholesterol levels while reducing bad cholesterol levels.
Flexibility workouts (e.g., stretching and balance) are critical for musculoskeletal health. Staying flexible and free from joint pain is essential to maintain regular aerobic and resistance workouts.
Remember that the overall pattern of your life choices can determine your heart health. Contact a health care professional to learn if you are at risk for heart disease.
Foods to Boost Heart Health
The following foods are essential for a heart-healthy diet:
Leafy greens (e.g., kale and cabbage)
Brown rice
Whole-grain bread and torillas
Legumes
Salmon
Seeds (e.g., sesame, sunflower, flax)
Avocados
Tofu
Eggs
Lean meats
Nut and seed butters
This newsletter is for informational purposes only and should not be construed as medical purposes. © 2024 Zywave, Inc. All rights reserved.