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The Easiest Way to Prevent Heart Disease: Physical Activity

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What do you think of when you hear the term “physical activity?” Do you think of hours at the gym, on the treadmill or lifting weights? Do you think of running long distances, doing exercise videos, or trudging through workouts you hate?

physical activity

If so, you may need to refresh your views on physical activity. Because it doesn’t have to be an unpleasant, time-consuming chore – it can be as simple as working in your garden, walking around the block or having a dance party in your kitchen. And the benefits to your health – both physical and mental – are worth finding an activity you enjoy.

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According to medical professionals, physical activity is key to heart health, specifically. Moving your body on a regular basis improves the strength of the heart muscle, the health of the arteries, and lowers blood pressure and cholesterol. Physical activity moves oxygen throughout the body more efficiently, and helps your brain perform better. It releases feel-good endorphins that boost mental health and well-being.

Not sure how to get started? Keep it simple. Take the stairs at work, or walk to the store instead of driving. Rake leaves or shovel snow. Walk or, yes, run. Do whatever appeals to you, because that will keep you committed.

The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes at a more vigorous intensity. That can be broken up into 20 or even 10 minutes chunks, and should ideally be combined with strength and flexibility exercises.

When it comes to physical activity and heart health, every little bit counts! 

If someone in your family or workplace suffers cardiac arrest, are you prepared? Sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

How Does Irregular Sleep Affect Heart Health?

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A new study has found that people with irregular sleep patterns are at a higher risk of heart disease and cardiovascular events such as stroke, coronary heart disease and congestive heart failure. Irregular sleep patterns are defined as night-to-night differences in duration of sleep, as well as the times at which a person went to bed and woke up. Because many of us likely experience these irregularities, it’s important to understand the risk and take action.

sleep

In the study, researchers used monitoring devices to track the sleep of nearly 2,000 people for seven days each, then followed each participant for about four years. None of the participants had heart disease at the start of the study. But during that time, 95 people experienced heart disease, heart failure or stroke, sometimes fatal.

Researchers found that people for whom time spent sleeping varied by more than two hours from night to night were 2.2 times more likely to suffer from some form of heart disease in the succeeding years. Those who had a varying bedtime of 90 minutes or more had double the heart disease risk.

So how can we improve our sleep? Doctors advise minimizing the use of mobile devices before bed. This is because the blue light from screens can interfere with sleep quality and regularity. Track your sleep using a wearable device or simply a journal to understand and improve your schedule.

If someone in your family or workplace suffers cardiac arrest, are you prepared? Sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Maintain a Healthy Blood Pressure this Holiday Season

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The holiday season is a fun and special time of year – but it can also be stressful. The endless to-do list and hectic schedule, combined with short days, end-of-year projects at work, and potential family drama can take a toll. For those with high blood pressure, especially, the stress of the holidays can pose a very real health risk.

holiday

High blood pressure, or hypertension, is one of the leading risk factors for heart disease and stroke. Approximately 80 million Americans have high blood pressure, so it’s important to help our loved ones have a healthier holiday – and to make sure that at least one person at our holiday parties is trained in hands only CPR!

Here are a few tips for maintaining a healthy blood pressure this holiday season, courtesy of the American Heart Association.

Minimize Stress

This is a tough one, but it’s so important. Instead of focusing on your stress (which can actually make you feel even more stressed!), brainstorm some ideas for self-care and stress relief. Try shopping online to avoid crowds, or visiting the mall during off-hours. Perhaps you can leave a holiday party early to have a quiet evening at home alone. Schedule a massage or a pedicure – if nothing else, it’ll give you something to look forward to!

Avoid Sodium

Many of the holiday treats we love can be pretty bad for us. Instead of trying to abstain completely (which never really works), focus on making better choices when you can. Popular holiday party foods like cheese and cured meats are usually pretty high in sodium, so stick to the fruit and veggie tray instead!

Take Your Medicine – But Watch OTCs

In the busyness of the season, it’s common for everyday tasks – like taking medicine – to fall by the wayside. But if you have high blood pressure, it’s crucial for your health to keep your medicine routine constant. If you’re having trouble remembering to take your meds, talk to your doctor about potentially finding a different prescription.

On a related note, be wary of taking over the counter medications – specifically cold and flu medicine with decongestant. These can increase your blood pressure. If you’re suffering from seasonal illness, ask your doctor to recommend a safer alternative.

Happy Holidays from HeartCert!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

Midlife Isn’t Too Late to Improve Heart Health

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A lot can change in middle age. Children have left home, and may even be having kids of their own. Career trajectories change as retirement nears, and finances may be more forgiving. And, perhaps most importantly, health needs change in midlife, with potential issues beginning to show as the body ages. However, according to a new study, midlife isn’t too late to make positive changes. In fact, working to improve heart health in middle age can have significant benefits to overall health, longevity and quality of life.

Regular Exercise Can Improve Heart Health

In a new study, researchers found that people in their early 50s who engaged in regular exercise saw a significant increase in heart elasticity. More specifically, participants had a decline in heart stiffness, which is a precursor and indicator of future heart failure. In addition, their bodies processed oxygen more efficiently.

midlife

Exercise Must Be Rigorous and Consistent

There were a few caveats to the study findings. Participants engaged in high- and moderate-intensity exercise four to five times per week, and kept with the program for two years. So in order to see those long-term heart health benefits, the exercise program needs to be consistent and fairly rigorous, and it must be sustained for a long period of time.

Begin in 50s for Heart Health Benefits

Further, researchers found that those midlife years – the early 50s – are the “sweet spot” to improve heart health. When participants in their 60s engaged in the same exercise program, their overall health improved, but they didn’t experience the same long-term boost to heart health

If adopting a new exercise regime in your 50s seems daunting, experts recommend shifting your mindset. Instead of thinking of exercise as a thankless task to fit in to an already busy life, make it part of your daily routine, like brushing your teeth or making your bed. Consider exercise part of your personal hygiene, instead of an additional entry on your to-do list.

No matter your age, fitness level, or overall health, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

Sports Fans Should Be Aware of Heart Attack Risks

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Sports fans are well-accustomed to weathering the highs and lows of a suspenseful game. If your team is performing well, it can be an exciting time. If the other team is winning, it’s a less enjoyable experience. Whatever the situation, it’s important to be aware of the potential heart risks for sports fans.

heart risks for sports fans
photo c/o si.com

According to the American Heart Association, studies have shown an increase in arrhythmias and heart attacks during major sporting events like the World Cup. With football season underway, fans here in Minnesota should be aware of their heart health and heart attack risks before sitting down to watch the game.

Increased Stress Can Raise Heart Risks

The reason for the increased heart risks for sports fans? Experts say it’s all about emotion. An attachment to a team leads to emotional stress. When a game gets suspenseful or disappointing, that stress grows in intensity. This essentially triggers a fight-or-flight response, causing an increase in heart rate and blood pressure. All of these factors can trigger a cardiovascular event.

Be Aware of Heart Disease Risks

Of course, not every sports fan is at risk of a heart attack during every game. Other heart disease risk factors – including weight, activity level, and the incidence of high blood pressure – can contribute. Talk to your doctor about your risk, and take steps to improve your heart health. Quit smoking, watch your cholesterol, eat a heart-healthy diet and get moving!

Continue to Enjoy Your Favorite Sports

Overall, these heart risks for sports fans don’t mean that you shouldn’t watch and enjoy football games. It’s just important to be aware of those risks and take steps to improve heart health and minimize excitement and stress. 

Protect Your Health with Hands-Only CPR

Whether you’re a football fan or not, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

Conquer Cravings with These Heart-Healthy Substitutions

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man eating donut

Wouldn’t life be simpler if we could just wave away food cravings? It would definitely make losing weight a lot easier. As tempting as that sounds, there’s no sure-fire way to banish cravings once and for all. But you can satisfy cravings with healthier food instead of reaching for junk food.

A lot of cravings are texture-based: you want the crunch of potato chips or the smoothness of a slushie. The American Heart Association created a full guide of nutritious snacks no matter what texture you’re craving:

Creamy

Instead of this: While ice cream may come to mind first, there are a variety of other smooth snacks that can be just as satisfying.
Try munching on this:

  • Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon
  • Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
  • Puree some berries and swirl into a cup of low-fat yogurt with no sugar added.

Crunchy

Instead of this: Pretzels and chips have a crunchy texture that you may crave, but they can come with a lot of extra sodium that you don’t need. 
Try munching on this:

  • ¾ cup whole grain cereal, no added sugar
  • Crunchy unsalted nuts
  • Whole grain crisp breads
  • Plain popcorn; to add some flavor, experiment with various spices like cinnamon or your favorite spice or herb

Liquid

Instead of this: Sweet tea or soda may sound refreshing, but it can take a while to work off all those empty calories. A medium-sized fancy mocha coffee drink with whipped cream can be 400 calories- and that’s before adding sugar or honey. 
Try sipping on this:

  • Plain iced tea made with a squeeze of lemon. You can sweeten with berries or a non-caloric sweetener
  • Add fruit slices to a glass and fill with club soda
  • Instead of the fancy mocha drink, choose a small latte made with nonfat milk and topped with cinnamon which is about a quarter of the calories.

Squishy

Instead of this: Jelly-like candies or even kids’ “fruit” snacks might sound like squishy fun in your mouth, but other options pack more nutrition.
Try munching on this:

  • Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture
  • Make tapioca pudding with squishy tapioca pearls; follow the directions on the box, only use half the amount of sugar or a non-caloric sweetener and fat-free or low-fat (1%) milk
  • Cherry tomatoes and room-temperature string cheese are squishy, stringy fun

Crispy

Instead of this: Some folks may not like apples because they can be soft and mealy or grainy; the same can be true of over-cooked potatoes.
Try munching on this:

  • Choose crisp apple varieties like: Braeburn, Honey Crisp, Fuji and Gala; avoid Cortland, Red Delicious or Rome which can be softer
  • Choose red potatoes or white potatoes and don’t overcook; avoid Russet potatoes which are high in starch making them perfect for mashed potatoes – but also making them seem ‘mealy or grainy’

Check out even more healthy eating tips on our blog.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.