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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!