Running Trail of the Week

The Trail: Gunpowder Falls State Park

http://www.railstotrails.org

This trail follows the old Northern Central Railroad Trail and stretches from Ashland Road in Hunt Valley all the way to the Mason-Dixon Line. The trail itself is about 10 feet wide with a dusty stone surface. Here are some points of interests from DNR@.maryland.gov:

The restored 1898 Monkton Train Station, which serves as a museum, gift shop and Ranger Station is a great place to learn about the history of the Northern Central Railway. The Monkton Station is open Saturdays and Sundays from Memorial Day to Labor Day.

The Sparks Bank Nature Center, which features interpretive displays and family activities, is located in Sparks. It’s currently open the first and third Sundays of June, July and August. It is also available to school groups upon request. 

Whistle Posts, Mile Markers, and Position Light Signals are all remaining reminders of the old railroad that used to function in the area. The railroad was functional from 1828-1972.

MAP

The Benefits of Running

Thinking about signing up for our 5K training class? Why don't you check out these benefits of running to help make your decision!

• Improves health
• Running can help raise good cholesterol, increase lung function and use, and boost your immune system
• Prevents disease
• Can decrease your risk of breast cancer and stroke and is recommended for those in the beginning stages of diabetes and high blood pressure
• Weight loss
• Running helps to burn off extra calories.
• Boosts confidence
• Setting and achieving goals can give you a greater sense of empowerment.
• Relieve stress
• Running forces your body to exert excess energy and hormones that contribute to stress.
• Eliminate depression
• Running causes the brain to secrete hormones that help improve mood.
• Increases bone density
• Running stresses the bones, then minerals are sent to the bones which makes them stronger.
• Increases joint strength and stability

Even though you may not know it, running is a great thing for the body, mind and spirit! It can help you feel more energized, focused and better able to enjoy your life!

If you want to give it a try, ask us about our 5K Training programming beginning in April to train for the Bel Air Town run on June 5, 2016!

Healthier Lunch Break

One thing that can make us healthier people is a consistent diet. That includes eating all your meals in a day and making them nutritious. But, with busy work schedules, that can sometimes be hard to do, especially lunch. We tend to eat whatever is in front of us and fit it in between meetings, appointments and phone calls. However, by taking extra time to plan lunch, or eat away from your desk, can create lasting, healthy habits in your daily life. Below are some simple tips to help make your lunch break healthier.

1. Prepare lunch ahead of time: pack your lunch the night before, that way you have a healthy meal already prepared in the case of a busy day. This will prevent going out to eat or grabbing a quick lunch at a fast food restaurant. 
2. Avoid heavy meals that make you feel sluggish: packing a lunch also helps avoid this happening. When eating out, the meals tend to by heavier than food that we prepare ourselves. In turn, this could turn into a sluggish, non-productive afternoon. 
3. Get away from you desk: although this may be tough for some, this could help get in some extra steps, and take our time to eat. We can slow down and enjoy the food we are eating.
4. Fit in a workout: Even if this is only a 20 minutes workout, it well help you get some air, movement and refocus your mind for the rest of the day. Not to mention, working out also makes us more motivated to eat a good, healthy meal once it is over. 
5. Work on your flexibility: This could be as simple as a 5 minute stretch at your desk, or going out for a lunch time yoga class. Sitting at a desk all day is bad for not only our flexibility, but our health in general. So, getting in a little stretch time at lunch gets in some movement and flexibility work in a small amount of time. 
6. Turn dinner leftovers into lunch: this is the simplest of all! One of the easiest things you can do is to make a little extra food while cooking dinner that you can easily grab and take to work the next day. You can kill two birds with one stone the night before and not have to think about lunch, or even packing a lunch. 

Start your healthy lifestyle today by making changes to your lunch time routine!

Making Your Work Day More Active

We all know that a majority of the population is relatively sedentary during the workday which can cause damage to our long-term health and overall well-being. However, there are a number of things you can do throughout your day that will keep you moving, and not seated for 8 or more hours a day.

• Create a walking or standing work station
• Ever heard of a treadmill desk? Although these may be hard to get, they are great for staying active during the day. If this is not possible, try standing at your desk instead of sitting!
• Replace your chair with a resistance ball
• This helps keep your muscles engaged throughout the day. Your body cannot simply relax like it can while sitting in a normal chair.
• Get moving while on the phone
• Instead of sitting at your desk while making work phone calls, take it outside and walk, or simply walk around the office.
• Stand or walk during meetings
• Get your co-workers involved in getting healthier with you by going for a walk while meeting, or, don't allow chairs in the meeting room!
• 30 minute challenge
• Challenge yourself by setting an alarm for every 30 minutes. When the alarm goes off, get in two minutes of something active. This could be walking in place, stretching, push-ups, squats, wall sits or lunges. Even better, grab a partner to do this with to make it more fun and to hold you accountable.
• Lunchtime fitness
• Get moving on your lunch break! Take 20-30 minutes to take a walk, or get in a small workout. It will help keep you focused and energized for the rest of your day.

By adding in this spurts of fitness throughout the day, you can increase your quality of life, productivity and sense of well-being. It is also helpful to get your co-workers involved! By doing this, you won't feel along in your fitness journey, and you can help create an active and productive work place.

5K Training with Gold Medal Physical Therapy

Do you like to run? Or do you want to start running to get into shape? Now is your chance to make that happen! Whether you are a beginner, or a seasoned runner, this program is for you!

Gold Medal Physical Therapy will be offering a 6 week 5k training course that will have you prepared to run the Bel Air Town Run on Sunday, June 5!

Beginning Saturday, April 23, the class will meet every Tuesday at 6:00 PM and every Saturday at 9:00 AM. This is a 6 week course to help you train for a 5K run. Additionally, the course will include dynamic warm-ups, foam rolling, stretching and core work post run. You will also receive a complimentary Gold Medal t-shirt and ice pack for participating!

The 6-week course is $100 and includes the 12 classes, with warm-up, running and recovery, t-shirt and ice pack. All fitness levels are welcome. We will have running plans for beginners all the way up to experienced runners. 

There are a limited number of spots for this class, so don't delay signing up! Call the front desk of either office, or, stop by to save your spot! 
You can also email goldmedalmog@themoggroup.com to sign up or ask any additional questions you may have. 

Don't forget to register for the 5K as well! Early bird registration begins March 1 and is only $15! Don't miss out on this pricing, it only lasts until March 22!

Bel Air Office: (410) 638-5525

Perry Hall Office: (410) 529-0989

Non-Sick or Healthy Life?

The saying goes, if you're not sick, you're healthy, right? Wrong!

There is a huge difference between being "not-sick" and actually being healthy. When you are not sick, you are simply living free of disease but may be over weight, stressed out and sleep deprived. Therefore, you may not be sick, but you are probably unhealthy. At this rate, you are working your way towards being sick, with increasing your symptoms of unhealthiness and chronic disease. On the other hand, being healthy means you are thriving in all areas of life- physical, mental, spiritual, emotional and financial. 

A healthy life is something you have to work for and achieve. But, once you achieve it, you have to keep working at it in order to maintain a healthy life, free of disease and sickness. You have to choose to make your health a priority, then make daily choices that promote a healthy lifestyle in order to maintain optimal, long term health.

However, living in a state of non-healthiness you are increasing your risk of becoming obese, diabetic, having high blood pressure or bad cholesterol. From there, your health only declines. There are a number of chronic health conditions that result from being overweight or obese such as heart disease, stroke and diabetes.

So, in order to live a healthy life, not just a non-sick life, you must make daily choices, such as eating healthy, exercising, reducing the stress in your life and getting control of your finances, that will help you live a truly healthy, disease-free life. It is never too late to change your lifestyle. Taking baby steps to your improve you life will help with longevity and a disease-free life.

Don't wait any longer, start your healthy lifestyle journey today! Gold Medal has a team of health coaches and medical professional that are here to guide you in your lifestyle journey!

Body Weight Cardiovascular Exercise

Did you give our H.I.I.T treadmill workout a try? If, not, check it out and come in to do it! However, if cardio machines are not your thing, don't worry, there are other ways to get in cardiovascular exercise without even touching a machine.

You can simply do a series of exercises using your own body weight and get in a great, short cardiovascular workout. Additionally, these type of workouts can be done at home. You don't need any sort of equipment, just yourself and a little bit of space. Just turn up some music, go into an open space in your home and get to work!

Some good body weight cardio exercises include:

• Jumping Jacks
• Air Squats
• Push-ups
• Mountain Climbers
• Burpees
• Jump Rope
• Side Shuffle
• High Knees
• Butt Kickers
• Jogging in place
• Side Skaters
• Jump Lunges
• Jump Squats

The good thing about all of these exercises, is that they can all be modified to suit all fitness levels. You do not have to be an expert in order to complete any of these exercises.

Now how do yo put these into a workout? There are plenty of ways! 

One of the most effective ways to get a cardio workout done is by using tabata training. Tabata training is one of the most popular forms of high intensity training and can take as little as 4 minutes to complete a full workout. To complete a tabata workout, you simply perform exercises for 20 seconds, resting for 10 seconds, for 8 rounds. You can make this workout as long or as short as you want it to be. You can choose one exercise at a time, or rotate between 2 or 3 exercises at a time. The goal is to work as hard as you can for the 20 seconds in order to get the most benefit out of the 8 rounds.

Obviously, if you do a couple sets of tabata, the  workout will be longer and can train your entire body, while doing cardio. 

So, pick a couple of these exercises and give them a try. If you have questions or need a demonstration, please come in and ask us!

Heart Healthy Exercise

The Price of Inactivity

We all know that we should exercise. It is a healthy habit for everyone, no matter what. But do you really know and understand the risks that come with being inactive? If not, here is a snapshot of what your life could look like without being physically active.

• Too much sitting and sedentary behaviors greatly increases your risk for cardiovascular disease (CVD)
• 4 or more hours per day of watching TV increases and adult's risk of death from any cause by 46% and risk of death from CVD by 80%
• Physical activity can decrease your risk of developing CVD by 30-40% and risk of stroke by 20% 
• Physical activity can lower blood pressure and increase good cholesterol
• Physical inactivity cause your body to slowly lose strength, stamina and the ability to function properly
• Activity helps in maintaining quality of life and level of independence in seniors
• Activity produces good heart healthy behaviors in children and counters conditions that lead to heart attack and stroke later in life
• Prevents conditions like obesity, high blood pressure, poor cholesterol and poor lifestyle habits
• Regular activity can relieve tension, anxiety, depression and anger
• Most people recognize a better overall well-being when activity becomes a regular part of their routine

Physical Activity Recommendations from the American Heart Association

• 150 minutes of moderate exercise OR 75 minutes of vigorous exercise per week
• An easy way to remember this goal is to get 30 minutes of exercise, 5 days a week
• For some, it may be easier to divide your exercise time into 2-3 segments at 10-15 minutes each segment each day
• For those with increased blood pressure, the AHA makes these recommendations:
• 40 minutes of aerobic exercise 3-4 times a week in order to reduce your risk of heart attack and stroke
• Moderate to high intensity muscle strengthening activity 2 times per week

Easy Tips for Beginning an Exercise Program

• Make the time
• Start slowly and gradually add in at least 30 minutes of exercise a day
• Exercise the same time everyday so it becomes part of your routine
• Keep reasonable expectations for yourself
• Look for chances throughout the day to add in physical activity, such as additional walking to taking the stairs
• Don't get discourage if you stop for a while. Gradually add it back in to your routine until it is a habit again
• Make it fun
• Choose exercise and that are not exhausting
• Add variety
• Ask family and friends to join you
• Get the music you like to listen to 
• Track and celebrate your success
• Note your activities and how you feel afterwards every time you exercise
• Reward yourself when you reach victories with non-food items

If you need help getting started, the MOG will give you one on one help in designing your exercise program and holding you accountable for stick to it. Call either of our offices today to schedule your first fitness evaluation!

Upcoming Gold Medal Events and Classes

Check out all Gold Medal Physical Therapy has to offer with our upcoming events and classes. All are welcome, and we encourage you to invite friends and family to tag along with you!

What: Discover Your Optimal Health Presentation and educational workshop

When:Wednesday, February 24 5:30-6:00 PM

Where: Bel Air MOG

• Simple, safe and satisfying ways to lose weight
• Motivation tactics to stay focused and committed
• How to lose weight and get healthy without rigorous exercise
• Effective strategies to adopt the Habits of Health as a lifelong strategy
• Recipes for success in achieving optimal health

What: Seniorcize!

When: Tuesdays and Thursdays 10:00 AM beginning April 5 (ongoing class)

Where: Perry Hall MOG

• Balance, strength and flexibility
• One hour class for seniors
• Open to MOG members and non-members

What: Bel Air Town Run 5K Training Course

When: Tuesdays and Saturdays for 6 weeks beginning Saturday, April 23

Where: Bel Air MOG (will be running outside)

• Train for a 5K in just 6 weeks!
• Includes dynamic warm-, stretching and core work
• Complimentary t-shirt and ice pack
• $100 for 6 weeks, 2 classes/week

If you would like more information about any of these events/classes, you can call the front desk at either location, or email goldmedalmog@themoggroup.com!

Bel Air: 410-638-5525

Perry Hall: 410-529-0989

Healthy Habits to Prevent Heart Disease

Habits to Prevent Heart Disease

There are a number of ways to help prevent heart disease by changing aspects of your lifestyle. By making small, lifestyle changes that you can maintain, you can greatly reduce your risk of heart disease, and even help treat it if you already have a heart condition.

1. Stop Smoking:
• Smoking increases your risk of heart disease by 2-4 times
• Women who smoke have a 25% increase risk of heart disease than men who smoke
• Smoking can shave 13-14 years off of your life
• Makes your heart rate and blood pressure sky rocket
• Smoking robs your heart, brain and arteries of oxygen
• Decreases your tolerance for physical activity
• Quitting smoking can cut your risk of heart disease in half
2. Consistent Exercise:
• Helps you to lose weight, decrease stress, lower blood pressure and increase HDL (good) cholesterol
• It is recommended that you do aerobic exercise most days of the week for 30-60 miuntes
• Exercising helps to improve strength, flexibility and balance
3. Manage Stress:
• Develop habits to help ease stress and stressful situations
• Constant stress is harmful to heart health
• Learn to understand stressful trigger and learn how to respond to them both at home and at work

Life After Physical Therapy

You've just graduated from physical therapy, and with a swift farewell, T-Shirt and Gold Medal in hand, your off to the gym to jump right back into your regular workout routine. What could possibly go wrong? I mean, my body is obviously back to where it was at my peak condition at the gym, or else I wouldn't be released! In some cases (especially here at Gold Medal) that may be true to a certain extent, as muscles that were injured or not strengthened enough before are now much better that they were prior to the injury. However, Why did you end up in physical therapy in the first place?

The answer may be related to what you were doing in your exercise routine and how you were doing it. If you rush back to what you may have been doing wrong before, you'll only end up back in physical therapy doing the same thing you've done before. While we love your company here at Gold Medal, the M.O.G. was instituted as an educational transition process for patients who either:

1) Are interested in joining a gym but aren't sure where to start; or
2) Have a gym and want to get back into the routine they were in before.
So don't delay, join today!!!

Couples MOG Special

Did you know that you can join the MOG with your significant other for a discounted price?? What better way to be together during the month of love and heart health and enjoy each other's company in the gym while bettering your health?

The Gold Medal MOG offers a discounted monthly price for those who join the MOG as a couple! For the basic monthly rate, that includes quarterly fitness evaluations, check-ins with a trainer every two weeks and 5 group fitness classes, a couple can join for just $67.50 per month, compared to an individual that would pay $45.00 for just themselves. So, by joining as a couple, you are getting the second person's membership for 50% off!!

Working out with someone else is always a good way to stay motivated and be accounted for when beginning an exercise program. Signing up with your loved one is great for both of you to stay on track with your health and wellness goals. Use one another to get motivated each day to make it into the MOG. Even better, the prices can't be beat!

If you are interested in other services we have to offer, check out some of our other membership options for couples. The yearly memberships are 15% off per month:

Bronze Membership:  5 free classes
Single: $45
Couple: $67.40; Yearly: $459
Silver Membership: 10 free classes, 1-15 minute fee for service, 4 guest passes
Single: $75
Couple: $112.50; Yearly: $1148
Gold Membership: unlimited classes, 2-15 minute fee for services, 1 30 minute personal training session, 7 guest passes
Single: $100
Couple: $150; Yearly: $1530
Olympic Membership: unlimited classes, 3-15 minute fee for services, 2 personal training sessions, unlimited guest passes
Single:$125
Couple: $187.50; Yearly: $1913

H.I.I.T Treadmill Workout

One of the best cardio exercise machines is the treadmill! Although many people find the treadmill boring, there are a number of quick and effective workouts you can do that will challenge you, but will be short enough that will not bore you. What many do not know, is that you do not have to be on a treadmill for hours at a time in order to get a good workout. 

A high intensity interval workout on the treadmill can be for people of all fitness levels. Whether your "fast speed" is a sprint, or a fast walk, this workout will get your heart rate up and improve your cardiovascular fitness level, if done on a regular basis. 

Here is the workout!

• Warm-up for 3-5 minutes, or until you feel you are ready to pick up the pace
• Choose your "high intensity speed" and go at an "all out effort" for 30 seconds
• Bring your speed back down to your "rest" speed for 45 seconds
• Repeat 8 times
• Cool down for 3-5 minutes

If you want to add more intensity to this workout, try adding an incline on the treadmill! But, try a few "sprints" first, to be sure you are ready for an incline and to take this workout to the next level. 

Remember, this is not an advanced workout. Your "sprint" and "rest" speeds can be as slow or as fast at you want. Start slower, then gradually increase your speeds until you find two that are right for you.  

Additionally, this workout can be done on various pieces of workout equipment, not just a treadmill. So, if you have a bike, elliptical or arc trainer available, apply these workout standards and do the same thing!

And, there you have it! A quick, 20 minute treadmill workout that will be sure to get your heart rate up and won't be boring. Come in today to give it a try!

Heart Attack Symptoms and Risks

What is a heart attack?
A heart attack occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off completely. If blood flow isn't restored quickly, the section of the heart muscle begins to die. Heart attacks occur most often as a result of coronary heart disease. CHD is a condition in which plaque builds up inside the coronary arteries, which supply oxygen-rich blood to your heart. As this plaque begins to build over time and is not taken care of, it can block the blood flow to the heart, which could then cause a heart attack.
A lot of the time, you will have no previous signs or symptoms that you are about the have a heart attack, or that you have an unhealthy heart. 

Heart Attack Symptoms
Many times, heart attacks happen and we don't even realize it. Some heart attacks can be sudden and intense, but most start out slowly with mild pain and discomfort. These are the times when people do not realize what is going on inside their body and heart.

Some signs to look out for and be cautious of are below:

• Chest Discomfort: lasts more than a few minutes or goes away and comes back.This discomfort can feel like pressure, squeezing or pain.
• Discomfort in the Upper Body: other than your chest, you may feel discomfort in one or both arms, back, neck, jaw or stomach.
• Shortness of Breath
• Other Symptoms: other symptoms may include breaking out in a cold sweat, nausea or light headedness

Whenever these signs are being felt, or seen on another person, it is imperative to call right away! Even if it ends up not being a heart attack, it is better to be safe. Making a call quickly and taking fast action can save lives. When taken to the hospital via EMS/ambulance, patients with chest pain and discomfort will be seen quicker

Recovering From a Heart Attack
Depending on the size and severity of your heart attack, there is a good chance that you can fully recover from it. The heart begins to repair itself almost immediately following the heart attack and usually takes about 8 weeks to fully recover. Scar tissue may form where the heart attack occurs and could effect whether or not the heart will fully recover. Most individuals must make major lifestyle changes following a heart attack in order to prevent another one from happening and lead a full, productive life.

The Importance of Staying Hydrated

Water is one of the most important ingredients to be included in our day-to-day lives. Unfortunately, many of us do not drink enough water, and therefore do not reap the many benefits that water gives us. 
Although water has countless benefits to our bodies some of the top ones are below:

• Water maintains balance of body fluids, which is crucial for digestion, absorption, circulation, maintenance of body temperature, transportation of nutrients and the creation of saliva.
• On the fitness end, water helps muscle cells to function properly. Cells without maintenance of their fluids can result in muscle fatigue.
• Water is also good for transporting waste products in and out of cells and keeps things moving along properly in your gastrointestinal tract. 

Not only does drinking water give the mentioned health benefits, but it can also help cut out unneeded sugar in our diets. The number one source of added sugar in the American diet comes from sugar sweetened beverages, whether that is soda, energy drinks, fruit juice or specialty coffee beverages.  If we could replace a majority of these drinks with water, not only would we be consuming less sugar, but we would be more hydrated and in turn, healthier. 

Sounds easy, right? Unfortunately, for a lot of people, consuming enough water can be difficult for a lot of reasons. We are busy, so it's not convenient, it is boring, so we'd rather have something more flavorful, or, we just simply do not like it. Whatever the reason, there are ways to make drinking water easier and more enjoyable. 

• Keep a water bottle with you at all times. Keep a reusable water bottle in your car, at your desk and next to your bed. 
• Add fresh fruit and/or mint to your water. This adds flavor, without the added sugar or artificial sweeteners.
• Drink a sparkling water. Some of us are attracted to soda because of the carbonation. Well, sparkling water (without artificial sweetener or added sugar) gives us the carbonation "fix", without the lack of nutrients and added sugar and carbohydrates that a soda gives. 
• Eat more fruits and vegetables! While it is not much, these foods contain water, and help nourish and hydrate our bodies.

Need help figuring out how to get more water into your diet? Ask a team member at Gold Medal Physical Therapy!
                        

World Obesity Epidemic

It may come as a shock to some, but the world is obese; and is not getting better. This problem won't get better unless there are policies put in place that target this problem. It used to be known that America was the most obese country in the world, but that is no longer the case. The rest of the world is catching up and suffering from this issue, and the consequences that come with it.

According to the World Health Organization (WHO), every country's obesity rate has increased from 2010-2014. In the United States alone, 38% of the population is obese, and not just in adults. In the U.S, 42 million children under the age of 5 are overweight or obese. That's a lot of overweight children!

Outside of the U.S, the obesity rate increased 30% more in developing countries than in higher income countries. In the past few years, there has been less consumption of fresh foods from farms and fish from fresh water and an increased consumption of processed foods in such places. A good portion of this rise on obesity can be attributed to lack of education on healthy eating and physical activity, as well as cultural norms and values of weight and appearance.

The Consequences

But what is the bigger issue of the obesity epidemic? People are overweight, so what?? Well, the consequences of being overweight and obese are becoming a deadly issue worldwide. There has been a significant increase in mortality from non-communicable diseases such as cardiovascular disease, Type 2 Diabetes, stroke and some types of cancer. By being overweight, fat builds in the arteries, which in turn, decreases blood flow to the heart. Specifically, diabetes is becoming an epidemic in adults, especially in urban populations. There are more than 400 million adults worldwide with diabetes, with two thirds of them living in cities. The reason for this, being financial , geographical, resources available to healthy foods and safe physical activity environments. 

Specifically in the United States, obesity is due to the American lifestyle. We are eating more and exercising less than we ever have and food portions have doubled. Only 1 in 5 adults gets the recommended physical activity, and we sit at a desk 350 more hours each year than in previous years. Additionally, an increase in technology has increased the sedentary lifestyles. 

As for our children, they are receiving more than 50% of their calories at school. So, if schools do not change the way we educate and feed our children, the obesity epidemic will continue to start at a young age.

Road map to Reverse Obesity

The UN's Sustainable Development Goals for the new year are "reducing by one third premature mortality from non-communicable diseases through prevention and treatment and promoting mental health and well-being"

So, how do we stop this problem and get it better than it has been in the past? Well, that is definitely not an easy task and will take cooperation from all people to help in reversing the obesity epidemic. All sectors in society; government, schools, media, businesses, health care providers, families and individuals play a part in changing the American ways. There are policies that need to be set in place for physical activity and healthy eating that establish safe environments and decrease the cost of healthy food. 

Source: Huffington Post

National Go Red for Women Day

Calling All Women!!

National Go Red for Women Day- February 5, 2016

Did you know that heart disease is the #1 killer in women?? In women, heart disease kills one out of every three women, which is almost one woman every minute!

What's even more sad, is that only one out of every five women believe that heart disease is a threat for them and about 90% of those women have at least one risk factor for it.

With the right information, education and care, 80% of heart and stroke events can be treated, prevented and ended. But, we need more education and action in order to do so! In the past year, making healthier daily choices results in 330 fewer women dying each day from heart disease. 

Do you know what causes heart disease or now to prevent it?? If not, here is some important information for you to know!

Causes

• Congestive Heart Failure: when the heart is not pumping blood well enough or getting enough oxygen.
• Abnormal Heart Rhythm: when the heart is beating too fast or too slow which affects the heart's ability to pump enough blood throughout the body.
• Heart Valve Problems: when the heart valves are not opening enough to allow proper blood flow.

Prevention: with the right education and information, making these choices in your daily life can help prevent, treat and end heart disease.

• Don't smoke
• Manage your blood pressure
• Keep your blood pressure under control
• Lower your cholesterol
• Know your family history
• Stay active 
• Lose weight
• Eat healthy

Follow along with our blog for more helpful information about how to stay healthy and prevent these chronic diseases!

Cardio Workout #1

As mentioned last week on our blog, cardiovascular exercise is a great way to get healthy and improve our fitness level. But, where do we start, and what are some good cardiovascular exercises and workouts that will help get you those health benefits?

The American Heart Association Association recommends that all individuals get at least 30 minutes of moderate-intensity aerobic activity at least 5 days of the week, OR, at least 25 minutes of vigorous activity at least 3 days of the week or a combination of the two. But, what does moderate-intensity and vigorous activity mean? And what things can we do to get in the recommended activity each week?

Moderate Intensity Activities: requires a moderate amount of effort and noticeably accelerates the heart rate.

• Brisk walking
• Dancing
• Housework and chores
• Gardening
• Activities with children/pets

Vigorous Activities:requires a large amount of effort and results in rapid breathing and a substantial increase in heart rate.

• Running
• Cycling
• Aerobics Classes
• Swimming
• Competitive Sports

Although these are examples of moderate-intensity and vigorous exercises, exercise intensity also depends upon the person and their previous exercise experience. Moderate-intensity activity to one person, may be a vigorous activity to another person. So, if you do not have much exercise experience, start slow with moderate-intensity exercises to see how they make you feel. From there, decide what intensity would be a good start for you, and do that 3-5 times a week. 

The exercises listed can be added into your normal daily life, by doing activities that you enjoy. If you like to walk, or have kids or enjoy playing sports, do those things. Therefore, you are getting in your needed aerobic exercise, while having fun and doing activities you enjoy. By doing so, you won't find cardiovascular exercise burdensome, but rather enjoyable.

If you are not sure where to start, please ask for help from our medical professionals!

Want to Reduce Your Risk of Having a Stroke? Here's How

Even though it may not be a thought to some, you should never put off trying to prevent medical issues, such as having a stroke, that are a threat to us as we get older. Even if you have had a stroke before, there are steps you can take that can help prevent having another one. 

One of the most important things we can do in preventing stroke is to control our weight. In doing so, we are preventing the risk of other chronic disease, which in turn, helps prevent having a stroke. Having excess pounds on our body strains our entire circulatory system and can lead to high blood pressure, diabetes and high cholesterol. However, by controlling our weight and losing as little as 5-10 percent of our weight can lower our risk factors for disease. However, once beginning to lose weight, we must keep it off in order to have these long term, preventative benefits. 

Here are some ways that we can reduce our stroke risk and live a healthier life:

• Move More: try to increase activity everyday wherever you can. This could be walking, taking the stairs, or getting up every 30 minutes and taking a few steps while at work.
• Skip the Liquid Calories: this includes things such as soda, alcohol, sport and energy drinks, specialty coffees and fruit juices. When drinking these items, we are consuming a large amount of calories without our body recognizing it because we are not getting the sensation of being "full".
• Eat More Whole Foods: instead of eating processed foods, eating whole foods, like fruits and vegetables provides our bodies with better nutrients that will keep us healthier for longer.
• Find Healthier Snacks: instead of choosing chips, crackers and cookies to snack on, try to add it more fresh vegetables, nuts and nut butters and fruit. 

Ask about our MOG to see how we can help you prevent these long term health issues!

February- Heart Health Month

The month of February is Heart Health Month to promote prevention, risk and symptoms to help reduce the number of deaths we see each year from heart disease. 

Some Facts About Heart Disease:

• Heart disease (which includes stroke) which is the number one cause of death in the United States
• It is also the leading cause of death for most ethnic/racial groups in the U.S
• Cardiovascular Disease claims more lives each year than all forms of cancer combined
• Coronary Heart Disease is the most common type and affects more then 380,000 people each year
• Every 34 seconds, someone has a heart attack and every 60 seconds, someone dies from a heart related disease 
• 720,000 people have a heart attack each year
• Between both direct and indirect costs, $320.1 billion are spent each year on heart disease
• This means both medical expenditures and lost productivity

Facts About Women and Heart Disease

• Heart disease is the #1 killer and more deadly than all forms of cancer
• 43 million women affected by heart disease each year
• Since 1984, more women than men have died each year from heart disease
• Signs and symptoms can be different in women and men and are often misunderstood

We will be posting more information about heart disease throughout the month of February, so be sure to check back to find out more!

Come check out our MOG to learn about your risk for Heart Disease and how you can prevent it!