CARDIOVASCULAR EXERCISE IMPROVES WOMEN’S HEART HEALTH

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....

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LATEST BREAKTHROUGHS IN BREAST CANCER TREATMENT

There are an estimated 2.8 million breast cancer survivors in the United States, a testament to the more than 25-year decline in mortality, according to the American Cancer Society. Still, 231,000 women will be diagnosed with the disease this year, and about 40,000 will die. Fortunately, there have been some exciting breakthroughs in breast cancer detection and treatment recently.

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PERSONAL TRAINING

If you’re looking for a safe, effective program that will help you get toned, become more flexible or lose weight, personal training could be for you.  A personal trainer will teach you proper form and technique to keep you safe and injury free. But first, he or she needs to know what your goals are – whether you want to lose weight, get healthy and tone up or train for bodybuilding, fitness competitions or powerlifting. Perhaps you’re an older person who wants to work on balance and stability.

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extra exercise in your daily schedule: Walk to the grocery or park a block away, increase the intensity of your activity when cleaning your home or get down on the floor and play with your grandkids.


If you’re overweight, begin slowly and build up to 150 minutes of moderate-intensity exercise weekly. Weight loss occurs with 60 to 90 minutes of exercise daily, but you must begin at a lower level if you’re just starting out. Work up to this hourly goal.


If illness takes you away from your exercise program, return to it as soon as possible at a lower-level intensity and work back up to your accustomed routine. If you have a disability, regular physical activity is necessary to prevent disease, keep your heart and lungs strong and improve mental health.


See your doctor for any advice about your exercise endeavors. Some medications have side effects that may affect your locomotion or balance and thus will have a bearing on your activity level. Ask your physician about the possible side effects and how to avoid them.


Get enough sleep because this affects all your activities. Cut down on or eliminate alcoholic beverages. Evaluate your progress at a later date and adjust your intensity and activities accordingly. Exercise may save your life, so don’t put it off.

Do you want to live a long and healthy life? Be strong and agile as you age? Enjoy life into your 90s?


The key to a lengthy, prosperous life is exercise. No matter your age – whether you’re 16 or 65 – you should begin now with an exercise program or step up the one you already have. Studies have shown exercising on a regular basis is part of a healthier and more rewarding senior life. Staying active may affect how long you live and how energetic and vital you remain. Exercise provides a kind of health insurance.


If you’ve been fit all your life, exercise will enhance your well-being and keep you fit longer. If, on the other hand, you have been a “couch potato,” you have the ability to start a healthier lifestyle today. Just see your doctor first for the go-ahead and begin a plan at once.


The National Institute of Health (NIH) says being active and exercising can change your life. Many seniors are fearful of falling so they avoid some activities, but proper movement, done safely, will actually help prevent falls and mishaps.


The NIH lists several benefits of exercise:

•  It strengthens your muscles.

•  It increases your flexibility.

EXERCISE: THE KEY TO A LONG LIFE

JEAN JEFFERS

Jean is an RN with an MSN from University of Cincinnati. She is a staff writer for Living Well 60 Plus and Health & Wellness magazines.

more articles by jean jeffers

•  It gives you more energy.

•  It helps control weight.

•  It helps build and maintain strong bones.

•  It helps prevent or reduce the risk of major diseases such as cardiovascular disease, diabetes and certain types of cancers.

•  It reduces stress, improves sleep and eases and reduces depression and anxiety.


Exercise comes in many forms, but many people do just one type all the time. It is beneficial to vary your exercise routine and include all four types of exercise: endurance, strength, balance and flexibility. Most important is finding and doing exercises you enjoy or can participate in regularly.


Make physical activity and exercise a greater part of your life by planning an individual exercise program. Set a time and place to exercise and include the different types of exercise you wish to do. Try to practice a varied routine of exercise; include aerobic exercise and weight training in your daily schedule. Planned activity improves your strength, stamina and mobility. It’s simple to get