DESIGNING A HEALTHY DIET FOR THE NEW YEAR

Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure.

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EXERCISE HAS BENEFICIAL EFFECTS ON THE BRAIN

While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain.   These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate….

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GETTING STARTED AND STICKING WITH IT

As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional well-being. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family.

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According to research published in The Gerontologist in March 2016, dog walkers had better health than non-dog walkers, including fewer chronic health conditions, lower body mass index (BMI), fewer limitations on activities of daily living and fewer doctor visits.


Try Other Exercises

Once you are comfortable with the walking aspect of cardiovascular activity, it may be time for you to try other forms of exercise such as biking or swimming. You can also try using cardiovascular exercise equipment such as an elliptical or a Stairmaster machine.


Research shows 80 percent of heart disease can be pre-vented. Other stud-ies prove individuals who participate in regular cardiovascu-lar exercise live lon-ger than those who don’t. Make it your mission to live a longer heart healthy life, but be sure to check with your primary care physician before beginning any exercise program, especially if you have been inactive for a while.

Heart disease kills millions of Americans each year. It is the leading cause of death for both men and women. The most common heart disease in the United States is coronary artery disease (CAD), which leads to heart attacks. One way to reduce your risk of CAD is to make some lifestyle changes, such as healthy eating, stress management and physical activity.


Physical activity is an essential part of being heart healthy. The American Heart Association (AHA) says you need at least 150 minutes of moderate-intensity physical activity each week. This includes walking, biking or any other activity you enjoy that gets you up and moving. Physical activity can improve your overall quality of life and reduces your risk of developing cardiovascular disease by 30 percent to 40 percent, according to the AHA.


One form of physical activity is cardiovascular exercise. Cardio means “heart” and vascular means “vessels that circulate fluids.  ” Cardiovascular exercise increases your heart rate, which then increases the circulation of blood and oxygen throughout the body. It is important to get your heart rate up and pump- ing faster on a regular basis. This will help keep your heart healthy and help you avoid getting tired and experiencing shortness of breath from simple daily activities.

CARDIOVASCULAR EXERCISE IMPROVES WOMEN’S HEART HEALTH

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

One of the easiest ways to start incorporating cardiovascular exercise into your daily routine is walking. Walking is an inexpensive and safe form of exercise. Walking as few as 30 minutes a day can give you numerous health benefits, including lowering your risk of high blood pressure, high cholesterol and diabetes. Here are a few tips to start a walking routine:


Begin with Short Distances

Start off walking just five to10 minutes a day and gradually increase your distance and time as you feel more comfortable.


Pay Attention to Heart Rate and Breathing

Walk at a pace that challenges you and increases your heart rate, but don’t overdo it. Try not to get short of breath. You should still be able to talk and carry on a conversation while you are walking.


Walk with Someone

Find a walking buddy. You’ll have someone to socialize with while on walks as well as someone to hold you accountable. Or you can walk with your dog.