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Get Heart Fit DeAun Woosley MSDeAun Woosley MSJim Woosley MSJim Woosley MS
Fitness cartoons by Jill PankeyFitness cartoons by Jill Pankey
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News Flash!
“63% of women who die suddenly of heart
disease had no previous symptoms.”
“Each year, more than 430,000 women in the United States have a
heart attack.”
“Within six years of having a heart attack
35% of women will have another.”
Heart Disease#1 Killer of American Women
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Good News
Good News for Women who: exercise moderately to vigorously exercise at least 30 minutes day eat a high fiber diet/low in saturated
fats are not over weight and do not smoke
Their risk of heart disease and heart attack is reduced by 80%.
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Bad News In a study of over 80,000
women:
3% met healthy lifestyle criteria
82% of deaths related to HD were preventable with a low risk lifestyle.
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Heart Attack Risk Test
Are you a candidate for heart disease?
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1. Did your father or brother have a heart attack before age 55, or did your mother or sister have one before age 65?_______
2. Do you smoke or spend most days in a place where other people smoke? _______
Heart Attack Risk Test
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3. Is your HDL cholesterol lower than 45 mg/dl, your triglyceride level higher than 200mg/dl?_________
4. Is your blood pressure 140/90 mm/Hg or higher, or have you been told that it was high in the past? ______
5. Do you get less than 30 minutes of physical activity four or more days a week? __________
Heart Attack Risk Test
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Heart Attack Risk Test
6. Are you 20 or more pounds overweight? __________
7. Is your fasting blood sugar 126 mg/dl or higher, or do you need special medication to control your blood pressure? _________
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Heart Attack Risk Test
What Your Score Means ZERO: You are at low risk ONE POINT: You are at moderate risk TWO POINTS: You are high risk. Consult with your doctor.
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Definition of Aging Definition of Aging
Refers to the passing of time, however on another level it refers to the processes that contribute to an ultimate decline in function.
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Definition of Aging
Chronological Age Middle age 45-64 Young old 65-74 Old 75-84 Old - Old 85-99 Oldest old 100 +
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Definition of Aging
Physiological Age Healthy and fit (Active and high
functioning) Healthy and unfit (Sedentary) Physically limited (Loss of function
as a result of injury or disease)
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The Older Adult
Common Complaints Less energy and endurance Decreases in strength
and flexibility Loss of balance
and coordination
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Benefits of Regular Exercise
Enhances all levels of health and physical function
Produces high energy and increases strength
Improves flexibility and coordination
Enhances quality of life and preserves independence
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Cardiovascular & Respiratory System
Aging Process Decline in V02 Max Decrease in maximal cardiac output Reduced stroke volume Loss of respiratory muscle
strength and endurance Lower peripheral blood flow
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Cardiovascular & Respiratory System
Benefits of Exercise Increased VO2 Max Improved stroke volume and
oxygen utilization resultsin increased cardiac output
Reduced risk for coronary artery disease
Prevents further disease pro-gression after a cardiac event
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The Musculoskeletel System
Aging Process Slower metabolism Body fat percentage increases Reduced muscle mass Loss of strength Decreased flexibility Development of osteoporosis
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The Musculoskeletel System
Benefits of Exercise Strength training increases
muscle mass Weight bearing exercises
can strengthen bones and increase cartilage thickness
Stretching promotes flexibility, better posture, and improves joint range of motion
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CardioVascular Exercise :
Walking Jogging Cycling Swimming
Step aerobics Water aerobics Floor aerobics
Do 30-45 minutes of aerobic exercise three or four days a week:
American Heart Association
Recommendations
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Strength Exercises:
Eight to ten repetitions per exercise for each muscle group of the upper and lower body
Weight machines Resistance bands and tubing Free weights
Two days a week of strength or resistance training
American Heart Association
Recommendations
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Get your Heart Pumping
Ten minutes of aerobic exercise three times a day works just as well as thirty minutes!!!
Mowing the yard with a push mower
Climbing the stairs instead of the elevator or escalator
Vacuuming, Mopping, sweeping Dancing, Hiking
Hidden Activities
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American Council on Exercise Recommendations
Brisk walking for 30 minutes = 150 kcal. Raking leaves for 29 minutes = 150 kcal. Social dancing for 29 minutes = 150 kcal. Pushing a mower for 29 minutes = 150
kcal.
Expending 150 kcal. a day six-seven daysa week utilizes 1000 kcal. a week
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Fitness is NOT a Faze!
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