Tag Archives: get moving

Cardiovascular Disease and Fitness

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Cardiovascular Disease and Fitness

In addition to following a healthy diet and incorporating important heart nutrients, you must also exercise to maintain the health of your heart. Exercise can help you prevent as well as reverse heart disease.

According to the American Heart Association, you should include a minimum of 30 to 60 minutes of moderate intensity exercise, three to four days a week.

Why is exercise important?
Many studies have proven conclusively that making improvements to and maintaining your physical fitness will significantly lower your risk of developing heart disease and all other illnesses. Put simply, regular exercise keeps your body in a healthy condition, and a healthy body can ward off disease much better than an unconditioned one.

Let’s take a look at the various types of exercise and why it can improve your health:

Aerobic Exercise
The word aerobic means “oxygen-producing”, and as such aerobic exercise stimulates the production of oxygen. Aerobic exercises include those where you are in motion including walking, running, biking, swimming, etc., exercises which make your heart rate increase for an extended period of time.

When your heart rate increases, this means more blood is being circulated around your body, providing necessary oxygen to your cells and tissues. Regular aerobic exercise is very important for maintaining heart health.

Anaerobic Exercise
Anaerobic exercise comprises short-lived, intense bursts such as sprints and weight lifting. Whereas aerobic exercise is best for cardiovascular strength and endurance, anaerobic exercise is best for muscle strength and flexibility. This will help you maintain your health and avoid injury.

Should you do aerobic or anaerobic exercise?
Although it depends on the time you can allot to exercise each day, we recommend a combination of aerobic and anaerobic exercise if possible. This way you can improve your cardiovascular health as well as increase your muscle strength. Adding stretching to your routine will also warm up and loosen your muscles so you can avoid injury.

Following are the many benefits of a regular exercise routine. It’s easy to see why exercise is so important:

1. Improving cardiovascular efficiency – heart & lung functioning.

2. Improving strength and endurance.

3. Increasing energy levels and metabolism.

4. Relieving stress and tension.

5. Increasing range of motion and flexibility.

TIPS AND TRICKS

1. Before you start any exercise program, consult your physician to make sure you don’t have any heart conditions or other health problems that might prevent you from safely performing certain exercises. Your physician also might be able to recommend a program that is right for you.

2. Set aside time each week to exercise, and make sure you are consistent. Try to work out at least 30 minutes 3-4 times per week, with a combination of aerobic and anaerobic activities (i.e. running on the treadmill and lifting weights).

3. Start slow! Don’t rush into an exercise program. Rather, take your time and ease into it, increasing your time, intensity and/or weights gradually as you go along. You will see much better results like this, rather than going overboard with it.

4. Make sure you stretch before and after exercising. It is important that you warm up before you begin any activity, and cool down once you are finished. if you do not adequately stretch your muscles before and after you exercise, you will be much more susceptible to injury or muscle tearing. We recommend 5-10 minutes of warming up before you begin, and at least another 5 minutes of cooling down post workout.

5. Keep water with you at all times, make sure you are hydrated throughout your workout.

6. Maintain a steady workout regimen. Sporadic workouts are not the way to go about it. Stick to a schedule. Also, make sure you maintain a heart healthy diet and include important heart nutrients to improve and maintain your heart health.

Moving Forward

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It is amazing how quickly things can change. Hard to believe that 4 months ago I was in a bed in an ICU unit. If there was ever a testament to the power of healthy lifestyle changes, I would be it!

In 4 months I have managed to keep strong and clean my life of the toxins of alcohol, and cigarettes. I have improved the quality of my health through proper nutrition that includes low fat, low sugar and most importantly extremely low sodium. I have increased my ability to move and workout. In relation to that I have also lost 32 pounds, thanks to my new lifestyle!

My heart ejection fraction has improved from 20% to 35%! I no longer have trouble with dizziness and blurry vision when I walk. On the other hand I have been able to walk 1 mile every day in the last 2 weeks. Today was a test of my endurance, I increased my walk to 2 miles!! It was a push, but I did it! 

From not being able to walk to the mail box, to walking 2 miles in my rural area is a wonderful improvement! I am so amazed and proud of the changes I have made and the strength that I have found to not only keep it moving forward, but learn to love it!

Honey Mustard Dill Chicken

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I officially made it through the first week of school without any major problems. Adjusting to the extra work is harder then I thought, but it is all falling into place. I have managed to walk with my dog a mile every day. Tomorrow is the 1st, and I have planned to extend the walk to 2 miles! I have been doing the 1 mile walk for 2 weeks now, so I think I am ready to up the distance. I will take it easy, and of course have my phone, in case there are any problems. I am so happy with the progress I have made so far. I finally broke the 280 mark, my weight is down to 278. That is down 32 pounds from when I got home from the hospital January 6th. I have officially been free of alcohol, cigarettes, salt and caffeine for 122 days. Hard to think back to just one month ago, I could barely get down the driveway to the mail box. It is amazing what a difference good nutrition, good doctors,  positive attitude and a spiritual foundation can make! 

I have fallen behind on posting here, but I also have fallen behind on making fun food. Have to admit there have been a few nights of salads, and bowls of fruit. 

This meal however was super yummy, and pretty easy! 

Ingredients for 2 servings:

8oz boneless skinless chicken breast tenders

1tbsp Honey mustard

1 tbsp dill 

1tbsp greek yogurt

1 cup White rice

1 cup Summer squash slices

Mix the greek yogurt, dill and honey mustard together and coat the chicken tenders. Place in covered container in fridge and let flavors mingle for about an hour.

Pre-heat oven to 375° place chicken tenders on a baking sheet and bake for 30-45 min depending on size, turning once. Always cook chicken until there is no pink left in the middle.

The rice is just prepared as indicated on package, and topped with spray butter and pepper. The Summer squash is sliced about 1/2 inch thick and grilled in a skillet that has been sprayed with butter flavor cooking spray. I love the flavor of summer squash so I choose not to season them, just let the natural grilled flavor come through. This is one easy, healthy and low calorie meal.

The beginning of awesome things to come

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Yesterday was the first day of my new online classes. I have decided to pursue a bachelor degree in Business management and technology. Iwill be taking classes online and thanks to transfer credits it will only take me until 2/2014 to complete!

I have already in the last 2 days found that it is going to take some work to balance my time. The new responsibilities added to my days  have left me lacking in time for all my workouts and cooking and housework. I think tomorrow I will sit down and create a schedule of duties and decide how to balance things better. The last thing I would want to do is get discouraged, or let any of my other healthy life activities slip.

I have faith that Jehovah will steer me in the right direction and allow me to find the right balance for my life. There are many people that are far busier than me. I have no children to raise or job schedule to work around, so this should be no problem at all, as long as I stay focused and driven.

Tomorrow I have to get back in the kitchen and create satisfying food for dinner, rather then just settle for a cheese sandwich like this evening. Most important in these initial stages of adjustment is to not let my nutrition slide!! My food is what gives me joy, energy and life!

New Workout Charts

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My weight this morning was 280. I am down 29 lbs since I went to the hospital on Jan1st 2012. Actually, I weighed 335 when they checked me in, but by the time I got out of ICU I was at 309 because of the fluid that they took off or me. So I don’t count 335 as my starting point, I go with the 309 base weight after.

Since my A-Fib has converted and I have much more energy, it is time to start a workout routine. SO today I put together simple routines to get started 3 days a week with the dumbbells I have here at home.  I will also be walking the dog daily, planning on at least 20-30 min to get the heart going and burn some calories. I got out and walked her a mile in 30 min today, that is about 150 calories burnt so it is a start.

Here is a copy of my chart I made up to keep track of my workout, I did different sections of the body on Mon, Wed, and Fri, and added dates and boxes to mark off when I complete each exercise . Hopefully this keeps me on track to an even healthier me.

Tomorrow is my follow up EKG and Blood work to make sure my heart is still beating correctly. I have been feeling better than I have in years so I am sure this will be a good doctor visit. God has been on my side for this journey and continues to help give me the strength to steer my path in the right direction and to continue to improve my health and wellness.

Monday I start college again, It has been 7 years since I left my studies and I am ready to get back into the swing of it. I will be finishing a Bachelors in Business Management and Business Technology. Luckily I have enough transfer credits that I will finish these degrees in just 2 years. I am excited to have something new to fill my time and stimulate my brain.

Everything continues to look up and improve each and every week, I can’t wait to see what God has for me next!

WORKOUT CHART

Daily Numbers

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*** Always check with your doctor before starting any diet restricted to below 1200 calories per day.  My caloric intake is extremely low due to my current medically sedentary lifestyle. The average adult should have a caloric intake of 1500 – 1800 calories per day***

Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Fiber
285.0 1101 31 118 32 59 80 1173 13

Daily Numbers

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*** Always check with your doctor before starting any diet restricted to below 1200 calories per day.  My caloric intake is extremely low due to my current medically sedentary lifestyle. The average adult should have a caloric intake of 1500 – 1800 calories per day***

Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Fiber
281.4 1220 90 161 34 64 140 488 16

Daily Numbers

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*** Always check with your doctor before starting any diet restricted to below 1200 calories per day.  My caloric intake is extremely low due to my current medically sedentary lifestyle. The average adult should have a caloric intake of 1500 – 1800 calories per day***

Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Fiber
282.4 1448 64 99.5 66.54 30 215 1227 19

Daily Numbers

Standard

*** Always check with your doctor before starting any diet restricted to below 1200 calories per day.  My caloric intake is extremely low due to my current medically sedentary lifestyle. The average adult should have a caloric intake of 1500 – 1800 calories per day***

Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Fiber
282.4 1000 30.04 87.15 23.67 26.96 247.5 701 15.82

Daily Numbers

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*** Always check with your doctor before starting any diet restricted to below 1200 calories per day.  My caloric intake is extremely low due to my current medically sedentary lifestyle. The average adult should have a caloric intake of 1500 – 1800 calories per day***

Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Fiber
283.4 1221 91 155 35 68 100 390 14