physical therapy corner - heart health

February is heart awareness month!
 
Did you know that only one in five adults and teenagers gets enough exercise to maintain good heart health? Our heart is a muscle and just like our other muscles, it needs exercise. Regular exercise can help lower the risk of heart disease and many other illnesses, such as high blood pressure, dementia, sleep apnea, and
type II diabetes. Getting the right amount

of exercise can also improve your mood, memory, attention, and ability to process information. It can also help with sleep, reduce symptoms of depression and anxiety, and improve your quality of life.
 
So, how much exercise do you need?
The American Heart Association recommends that adults get the following amounts:

• At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity. You can also do a combination of both moderate and vigorous activity.
• Performance of moderate to high-intensity strengthening activities at least 2 days a week
• Getting a least 300 minutes of exercise a week is even more beneficial.

Recommended amounts of exercise for children are:

• Ages 3- 5 - should move regularly throughout the day with opportunities for play and being physically active
• Ages 6-17: should get at least 1 hour of moderate to vigorous activity/day, with most of this being aerobic exercise. Vigorous activity should be achieved on at least three days and  weight-bearing exercises to increase bone density and strength should also be performed on three days.​

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Exercise programs are best spread throughout the week. If you are inactive or new to exercise, start slowly and gradually increase the intensity and frequency of your workouts. As a physical therapist, I see many overuse injuries caused by people doing too much too quickly with exercise routines.  Before exercising, it is

best to do a dynamic warm-up.  Start with a slower pace or intensity for a few minutes and gradually progress the intensity. After exercise, perform a 5-minute cooldown. Always consult your doctor before starting an exercise routine. Older adults should be more careful with sudden, quick bursts of activity, such as shoveling snow, particularly if inactive and not used to physical exertion, as this increases the strain on the heart. Exercise in extreme temperatures, whether hot or cold, is also more strenuous for the heart.
 
The best form of exercise for you personally is the type that you are most likely to do! Some tips to stay motivated and improve accountability for exercise are as follows:
 

1. Find activities you love to do!  Helping out in the gardens at Freetown Farm is a fantastic way to get exercise that falls into both aerobic and strength categories.
2. Find groups that will help you be accountable. For example, A Community of Families in Nature (CFIN) hosts regular activities and outings that help you and your family move! They offer outings at Freetown Farm and off-property outings that involve play and exploration-based adventures. Their Seedlings Program gets very little kids and caregivers out in nature for heart-healthy outdoor exploration and play. You can check out and register for numerous events in Feburary for the Family Nature Club and Seedlings Program.
3. Create your own group or find a friend to be active with! Columbia has many paths and parks for walking, biking, and exercising. Arranging a meet-up can increase your accountability and safety. Make outings for the whole family fun by adding elements to your walks or hikes like miniature scavenger hunts and or use of apps such as Seek and Merlin Bird ID to learn more about plants and wildlife around you. An idea for February is looking for heart-shaped items in nature such as clouds, trees, or rocks while you hike.
4. Add “movement snacks” into your day! Even light activity that interrupts prolonged sitting is beneficial to your heart and general health. Set a timer or a pop-up reminder on your computer to remind you to get up and move around. The American Heart Association offers these videos for ideas on short bursts of exercise.

 
Finally, make a goal this Feburary to learn more about heart health. Education and knowledge of health help to reduce the risks of long-term illnesses by enabling informed choices and the ability to create healthy habits.  Know signs of heart problems with exercise, such as sudden onset of dizziness, chest pain, or excessive shortness of breath.  Finally, consider taking a CPR course, as you never know when this could save someone's life.
 
Have a great Valentine's Day, and stay heart-healthy!
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Author

Karyn Dulaney, PT, DPT, is a physical therapist who has practiced in outpatient orthopedics for almost 2 decades. She enjoys helping patients achieve their personal goals and maintain a healthy, active lifestyle. An avid outdoor enthusiast and competitor/participant in various adventure sports, she is passionate about helping others explore outdoor activities for the mental and physical health benefits that come with them. Karyn co-founded the  Community Gear Closet, which lends outdoor gear so others can have opportunities for their own outdoor adventures.