GET FIT FOR A FIT HEART

Posted by Parents & Kids Guest Writer | Mar 8, 2021

According to the American Heart Association (AHA), one out of every three women will die of heart disease. Wow! This is ten times the number of women who die from breast cancer every year. Here’s another piece of eye-opening information: heart disease begins to develop as early as 20 years old!  That’s right, 20 years old!

One way to ward off heart issues is to always keep moving. Not only will being inactive lead to increased weight, but exercise helps reduce the work of the heart by making your muscles more efficient at getting oxygen from your blood. Even if you have not exercised much, are overweight, or have stiffness or joint issues, there’s always a way to get active. Along with water aerobics, yoga can offer a form of exercise to get you moving within your limitations.  

“Movement is exercise,” explained Marci Sliman, founder of the Haven Studio, Boutique and Esthetics in Tupelo.  

For those recovering from joint injuries or surgeries, the Pilates reformer class at the studio can be a part of your continued recovery once cleared by a physical therapist. At the Haven Studio, you can get moving through the variety of yoga classes offered, including pilates, barre or spin classes led by highly-trained persons, most of whom have medical backgrounds.  

“Yoga can also be a nice counter and enhancement to other workout routines,” Sliman said. “Yoga focuses on muscle groups not generally trained elsewhere, particularly those involved in core strength and balance, offering an opportunity for everyone at any fitness level a way to get fit for heart health.”

There are many options in northeastern Mississippi aside from Sliman’s studio; do your research to find one that’s best for your needs.

The American Heart Association recommends 150 minutes per week of moderate intensity exercise, or 75 minutes per week of vigorous exercise. If this is not immediately achievable, then try sitting less often. Even light intensity movement has been shown to be helpful. Try also adding two days of per week of resistance muscle training. Running, walking briskly, swimming, dancing, biking with the family, or even playing catch with the kids can be good places to start. 

Although age is a main risk factor for heart disease, as is a lifestyle lacking in exercise, there are several others to consider.

Smoking.  

According to Johns Hopkins Medicine Health, cigarette smokers are at least two times more likely to get heart disease. The Food and Drug Administration further adds that those who are regularly exposed to secondhand smoke are at least 25-percent more likely to develop coronary heart disease.

Unhealthy Diet.

Diabetes, being overweight, having elevated cholesterol, and having high blood pressure all increase the risk of heart disease. Limit alcohol intake to one drink per day for women. Limiting sugar will help prevent heart disease. Eating a high fiber diet can help manage high cholesterol as well. Get an annual exam with your medical provider to monitor these things, because you can’t manage what you do not know about. 

Fine Isn’t Always Fine.

Just because you feel fine, does not mean you are fine. Many women minimize their symptoms or put off evaluation. Experts have found that symptoms or heart issues are more likely to be vague in women. The typical crushing chest pain we expect from heart incidents — such as heart attacks — may not at all be experienced by women. Some women may feel pain similar to heartburn, chest pressure that comes and goes, shoulder or other arm pain, nausea, dizziness or fatigue, while others will feel nothing at all. If something feels different, see your medical provider.

Whatever your limitations, reservations, or hesitations, just get moving on improving your diet and exercise habits. Slow and steady still wins the race because every little bit helps. You’ll be glad you did, and your heart will thank you.

Alicia Stevens, a resident of Pearl River County, is a freelance writer, wife and mother of two who enjoys traveling with her family and friends.

Get Fit for a Fit Heart - Parents & Kids (parentsandkids.com)