HeartCoach

Happy National Dog Day! (With Lola 😍)

Rebounding, or jumping on a mini trampoline, has so many health benefits! 🩺

I bought one during the pandemic, and found out that it is so fun - and easy on your joints. 😊

Adding music will keep you going. I started with a few minutes and worked my way to 30 minutes, adding upper body movements to work out my entire body. 💪

Try rock and roll, disco or electronic dance music - Carl Craig is my favorite - but use whatever gets you moving! 🎶

Of course, check with your healthcare provider as appropriate when starting a new workout routine.

So try something new this winter, and get jumping! 💥

Looking for a new exercise to keep your heart healthy this winter?

Try working out on a mini trampoline!

There is growing evidence that is much more than a kid’s toy, it’s an efficient type of exercise.

Some studies have found that using one - it is also called rebounding - improves balance, improves heart and improves pelvic floor health - with much less stress on joints than high-impact exercise.

And, it’s fun!

More on the benefits of mini trampoline workouts - including benefits for weight loss - to come.

(Source: “Put Some Bounce in Your Day” by Perri Ormont Blumberg, The New York Times, Tuesday November 15, 2022)

Did you know that only 31% of adults in the United States support their cardiovascular system and immune system by lifting weights twice a week for at least 20 minutes?

Be part of the 31% - and challenge yourself this week - start with weights that seem easy for three sets of 8-10 repetitions, and SLOWLY build from there…

Of course consult your healthcare professional first… and be sure to learn how to life weights safely from a trainer or other expert! 💪❤️😊

To boost immunity, especially during flu season, keep up your pandemic precautions.

According to Dr. Helen Chu, epidemiologist and infectious disease physician at University of Washington School of Public Health, “Probably the most important thing that people can do right now is get both their up-to-date Covid booster shots and their flu vaccines as soon as possible.”

If you have a weakened immune system, wearing a mask in public indoor places helps protect against all kinds of viruses, not just the coronavirus.

Last, keep up your good hygiene practices - hand washing, keeping safe distances when you are not well, and staying home if you are really ill.

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

To boost immunity, especially during flu season, curb your smoking and your alcohol intake.

Research shows that exposure to cigarette smoke and drinking to excess can suppress your immunity. Drinking in excess is defined as more than two drinks per day for men or one drink per day for women.

Consider minimizing alcohol consumption and quitting smoking to help reduce your risk of infection this fall flu season! 💪💪💪

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

To boost your immunity this season, embrace rest.

If you’re suddenly not feeling good or feeling tired, or workouts now seem more difficult, your body may be signaling that rest is in order.

Good sleep of general 6-8 hours per night increases your ability to fight infection, and increases your ability to regulate stress.

Everyday stressors - caretaking a loved one, a job, or a stressful drive - can weaken your immune system!

Ways you can reduce that stress include mindfulness exercises like meditation, yoga, or even just doing something pleasurable or fun.

So listen to your body - then do something fun or relaxing if it asks for it today!

(Quoted liberally from Hannah Seo, "Give
Yourself a Boost for Sickness Season", October
25, 2022 New York Times)

To boost your immunity this season, choose a healthy diet! 🍎🍌🍓🥦🥗

To help your body fight inflammation and sickness, choose a diet full of flavonoids - brightly colored fruits and vegetables such as berries, citrus fruits, kale and red cabbage.

In Dr. David Nieman’s 3-month study of over 1000 people in North Carolina, those who ate 3+ servings of fruit a day had fewer respiratory infections throughout the year than those who did not.

Other sources of flavinoids are tea, coffee, dark chocolate (yay!) and some whole grains like buckwheat.

Especially if you are following a healthy diet, supplements that claim to improve immune health may not provide additional support. Check with your healthcare provider to be sure.

(Quoted liberally from Hannah Seo, "Give
Yourself a Boost for Sickness Season", October
25, 2022 New York Times)

To boost immunity, especially during flu season, stay active. 🚶🏻‍♀️💃🏻🕺🏾🎯

In one study of over 1,000 patients, “the No. 1 lifestyle factor that emerged was physical activity”, stated the lead investigator, Dr. David Nieman.

What does that mean?

Those who exercised 5+ days per week were 43% less likely to get a respiratory tract infection than those who exercised less than one day a week in this three-month study.

Not an exercise rockstar? Don’t despair!

Even those who did even a 20-minute brisk walk once a week were better off than those who did not.

Exercise stimulates immune cells to “patrol the body” for virus-infected cells to identify and eliminate them, says Dr. Nieman. Just a few hours of moderate exercise per week - yard work, walking or dancing! - is enough to get those cells circulating optimally.

So get out there and dance!

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

Today’s New York Times has good advice to boost your immunity for the upcoming flu/Covid/RSV season…

Here’s tip #1: Get active.

“Adults who exercise 5+ days/week were 43% less likely to be sick with an upper respiratory tract infection than those who exercised for less than one day per week,” according to Dr. David Nieman, a researcher who followed more than 1000 adults living in North Carolina for three months in 2008.

“The No. 1 lifestyle factor that emerged was physical activity”, according to Dr. Nieman, noting that even those who did a little bit of exercise like a brisk 20-minute walk one day per week, were better off than those who did not.

So get out there and move a little more!

Hint #2 tomorrow…

As the seasons change and the days grow shorter, choose to surround yourself more with others who:

🍁 uplift you and don’t drain you;

🍁 cheer you on and don’t criticize you;

🍁 listen and don’t judge;

and

🍁 support you in times of need.

🍃🍂🍁

Chicken sausage with lots of roasted veggies on bucatini (my new favorite pasta, skinny tubes!) - and just a tiny bit of shredded Parmesan. A heart healthy dinner for a cool rainy night…

What’s your favorite heart healthy meal? ❤️

How did
you support
yourself today?

Choose presence and kindness - and your heart will thank you.

What were your thoughts when you first woke up this morning?

Was it a recital of your “to do” list?

Or a thought about a sticky situation you have to work through today?

With those types of thoughts, your mind and heart start racing, even before your feet hit the floor!

Tomorrow, start with something more “heart-full” - a “thank you” for someone or something.

Just spend a few moments with your eyes closed, take a nice deep breath, and envision what or who you are thankful for.

Feel it in your heart, engage all your senses as you envision.

Then take another deep breath, open your eyes, and bring yourself fully into your beautiful day.

Try this for a few days and see if you feel differently throughout the day…

Here's a refresher for you and your loved ones on heart attack warning signs:

- Although some heart attacks are sudden and intense, most start slowly, with mild pain.

- Heart attack warning symptoms vary between men and women; women are more likely to experience symptoms other than chest pain as the primary warning symptom.

- Call 911 if you feel: Chest discomfort that lasts more than a few minutes; Discomfort in one or both arms, your back, neck, jaw or stomach; Shortness of breath (with or without chest discomfort); or other signs such as a Cold sweat, Nausea, or Lightheadedness.

-For more information, consult www.heart.org/HeartAttack

Heart Attack What is a heart attack, also called a myocardial infarction? What is coronary heart disease and coronary artery disease? The American Heart Association explains the Warning Signs of Heart Attack, Risk of Heart Attack, Symptoms of Heart Attack, Treatment of Heart Attack, diagnosis of heart attack, he...

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Kathleen Linta here, wearing red to support American Heart Month, a time when all people can focus on their cardiovascular health.

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These are for you - as you celebrate your heart health today! ❤️💐