Improving Heart Health Through Wellness and Fitness : 1 Improving Heart Health Through Wellness and Fitness YOU CAN MAKE A HEALTHY DIFFERENCE Adele U. Egwu
MED 504 - Principles of Healthcare Education
Chatham University – Pittsburg, PA
12/05/2006
Summary : 2 Summary In this course, you will:
Understand what heart disease is and some contributing factors to the disease,
Understand that the human body performs better when you incorporate principles of general wellness (such as regular exercise) into your life,
Learn simple, fun, heart-strengthening movements that fit nicely into daily life. YOU CAN MAKE A HEALTHY DIFFERENCE
The Heart and the Cardiovascular System : 3 The Heart and the Cardiovascular System YOU CAN MAKE A HEALTHY DIFFERENCE Your heart and circulatory system make up your cardiovascular system. Cardiovascular
System The Heart Photos courtesy: innerbody.com
How the Heart Works : 4 YOU CAN MAKE A HEALTHY DIFFERENCE How the Heart Works Your heart works as a pump that pushes blood to the organs, tissues, and cells of your body.
Blood delivers oxygen and nutrients to every cell and removes the carbon dioxide and waste
products made by those cells. Photo courtesy: texasheartinstitute.org
Slide 5 : 5 YOU CAN MAKE A HEALTHY DIFFERENCE FACT: If all the vessels of this network in your body were laid end-to-end, they would extend for about 60,000 miles (more than 96,500 kilometers), which is far enough to circle the earth more than twice! Blood is carried from your heart to the rest of your body through a network of arteries, arterioles, and capillaries. Blood is returned to your heart through venules and veins. Photo courtesy: texasheartinstitute.org
Heart Disease : 6 Heart Disease Plaque is the accumulation of fat, cholesterol,
and other substances.
As plaque continues to build up in the arteries,
blood flow to the heart is reduced. YOU CAN MAKE A HEALTHY DIFFERENCE Coronary heart disease—often called heart disease—occurs when the arteries that supply blood to the heart become hardened and narrowed due to buildup of plaque on the arteries’ inner walls.
Heart Disease – online questionnaire : 7 Heart Disease – online questionnaire YOU CAN MAKE A HEALTHY DIFFERENCE http://www.yourdiseaserisk.harvard.edu/
hccpquiz.pl?lang=english&func=home&quiz=heart
Slide 8 : 8 Fifty percent of men and 64 percent of women who die suddenly of heart disease have no previous symptoms.
As early as age 45, a man’s risk of heart disease rises significantly. For a woman, risk increases at age 55. YOU CAN MAKE A HEALTHY DIFFERENCE According to the National Institutes of Health – National Heart, Lung, and Blood Institute, heart disease is the single most common cause of death in the United States (2005).
Factors Contributing to Heart Disease : 9 Factors Contributing to Heart Disease Diabetes
High Blood Pressure
Age
Deposits of plaque in arteries
Cigarette smoking
Poor diet
Lack of exercise
Job pressures
Stress and lifestyle considerations YOU CAN MAKE A HEALTHY DIFFERENCE A family history of early heart disease and the other factors explain part of the cause of heart disease.
Preventing/Controlling Heart Disease : 10 Preventing/Controlling Heart Disease Eat a nutritious diet
Ask your doctor/dietician about DASH - “Dietary Approaches to Stop Hypertension
Get regular physical activity
Maintain a healthy weight
Stop Smoking
Improve your response to stress
Improve your overall wellness YOU CAN MAKE A HEALTHY DIFFERENCE It’s your heart, and you’re in
charge.
Questions to Ask Your Doctor : 11 Questions to Ask Your Doctor YOU CAN MAKE A HEALTHY DIFFERENCE Referring to page 2 of the pamphlet, getting answers to
these questions
will give you important information about your heart health and what you can do to improve it. http://www.nhlbi.nih.gov/health/public/heart/other/your_guide/healthyheart_fs.pdf
Slide 12 : 12 YOU CAN MAKE A HEALTHY DIFFERENCE The human heart is not sealed off from countless processes that take place within the human body.
Norma Cousins Your heart is the place where your body, psyche, and spirit all converge. Dean Ornish, M.D.
Wellness and Improving Heart Health : 13 Wellness and Improving Heart Health YOU CAN MAKE A HEALTHY DIFFERENCE In the U.S., more money is spent treating heart disease than any other illnesses – with $7 billion spent on bypass surgery alone.
If a doctor spends the same amount of time teaching a patient wellness (includes exercise, nutrition, and stress management) insurance companies pay less.
What is Wellness? : 14 YOU CAN MAKE A HEALTHY DIFFERENCE Wellness means practicing healthy lifestyle behaviors that will enhance your well-being while decreasing risk of disease. What is Wellness? Wellness lifestyles
include several
dimensions:
Physical/Nutritional
Intellectual
Interpersonal/Social
Emotional
Spiritual
Occupational
Environmental
Improving Heart Health with Wellness Principles : Physical Fitness : 15 YOU CAN MAKE A HEALTHY DIFFERENCE Regular exercise is a cornerstone of healthy living as you age.
Regular exercise may help prevent cancers of the breast, uterus, and colon.
Regular activity improves sleep better, feel less depressed, cope better with stress and anxiety, and generally feel
more relaxed and energetic. Improving Heart Health with Wellness Principles : Physical Fitness
Slide 16 : 16 YOU CAN MAKE A HEALTHY DIFFERENCE Regular physical activity is a powerful way to reduce your risk of heart disease.
Physical activity directly helps prevent heart problems.
Slide 17 : 17 YOU CAN MAKE A HEALTHY DIFFERENCE Regular exercise will help protect you from chronic disease, improve your mood and lower your chances of injury. The older you are, the more you have to gain from exercise. All it takes is 30 minutes a day, 5 days a week.
Agency for Healthcare Research and Quality
Important Things to Remember : 18 YOU CAN MAKE A HEALTHY DIFFERENCE Get clearance first – Before you begin, get a check-up and talk with your doctor or healthcare practitioner about any special conditions you may have.
If something hurts, stop doing it – Listen to your body. If you have persistent pain when you exercise, take a break. If you are sick, you should go easy or skip a few days. When you resume, start slowly again. Important Things to Remember
Exercise Tips : 19 YOU CAN MAKE A HEALTHY DIFFERENCE Start Slowly – Start with 10 minutes a couple times a day if you can. Go slow and be consistent.
Be Comfortable – Wear comfortable, non-restrictive clothing, supportive shoes and layers so that you can adjust as your body temperature rises.
Keep It Easy – Moderation is key, don’t overexert yourself.
Breathe – Remember to breathe consistently throughout your exercise.
Hydrate – Drink plenty of water before, during and after your activity. Exercise Tips
Everyday Opportunities for Physical Fitness : 20 YOU CAN MAKE A HEALTHY DIFFERENCE Use stairs—up and down—instead of elevators. Start with one flight of stairs and gradually build up to more.
Park a few blocks from the office or store and walk the rest of the way. With public transportation, get off a stop or two early and walk a few blocks.
Instead of eating that rich dessert or snack, stroll briskly around the neighborhood. Everyday Opportunities for Physical Fitness
Slide 21 : 21 YOU CAN MAKE A HEALTHY DIFFERENCE Do housework or yard work at a more vigorous pace.
When you travel, walk around the train station, bus station, or airport rather than sitting and waiting.
Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike.
Spend less time watching TV and using the computer.
Some Exercises : 22 Some Exercises YOU CAN MAKE A HEALTHY DIFFERENCE Heel to Toe Walks Walk with an exaggerated heel to toe walk. During the swing phase of your leg curl your toes up so that you land on the back part of your heel and roll your foot down and up onto your toes. This should be a fluid motion.Repeat with the other foot.
Slide 23 : 23 YOU CAN MAKE A HEALTHY DIFFERENCE Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Slide 24 : 24 YOU CAN MAKE A HEALTHY DIFFERENCE Lying Hamstring against wall Lie on your back and place one leg straight up on a wall and the other leg across the knee. Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring.Hold for prescribed number of seconds and then repeat with the other leg.
Slide 25 : 25 YOU CAN MAKE A HEALTHY DIFFERENCE Wall Pushups 1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.2. Bend your elbows so that your chest gets closer to the wall. 3. Once your elbows are bent to about 90 degrees then press back out to the starting position. 4. Repeat according to the required repetitions.
Summary : 26 YOU CAN MAKE A HEALTHY DIFFERENCE Aging and wellness go hand in hand for ensuring healthy enjoyment and longevity. Getting older brings an abundance of new physical, emotional and mental challenges.
Aging can also bring anxiety, often because of issues of health and well-being.
Taking care of your body, mind and spirit can help you feel more comfortable as you greet the changes that come with aging, and ensure your heart remains healthy. Summary
THANK YOU! : 27 THANK YOU! YOU CAN MAKE A HEALTHY DIFFERENCE