Before you begin setting goals or increasing your activity level, you should know exactly where you are now. Start, by seeing your doctor and getting a physical exam. Your physician may even want you to take a Stress Test. Once you know where you’re at, it’s easier to determine where you should be, and your doctor can help you get there safely.

Snow shoveling is a very vigorous physical activity, and while it may be good exercise, it can also be dangerous. As with any introduction to physical activity, preparation is important. Individuals over the age of 40, or those who are relatively inactive, should be especially careful and consider getting a physical or consulting with their physician at the start of the season. If you have a history of heart trouble, do not shovel without getting approval from your physician.

Taking it slow and pacing yourself are also important to remember. Shoveling can raise your heart rate and blood pressure dramatically. Be sure to stretch out and warm up before taking on the task. Don’t pick up too much at once and make sure to lift with your legs and not your back. Keep your back straight. By bending and “sitting” into the movement, you’ll keep your spine upright and less stressed. And never shovel while smoking.

Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately. Dress warmly and in layers. Remember that extremities, such as the nose, ears, hands and feet, need extra attention during winter’s cold.

First, congratulations on taking steps towards improving your heart health and longevity! Exercise not only helps keep your heart healthy, it can even reverse some heart disease risk factors. The American Heart Association recommends individuals perform moderately-intense exercise for at least 30 minutes every day.

Aerobic or cardiovascular exercise is any form of activity that challenges your heart to work harder and become stronger. Cardiovascular fitness also improves the way your body uses oxygen, allowing you to perform physical activity longer without losing your breath. All aerobic exercises are great for your heart, but with these five physical activities, you’re well on your way to great heart health:

1. Brisk Walking, whether on a treadmill or outdoors, is a natural way to improve your fitness. Your goal should be to push yourself to walk at a fast pace to achieve a moderate intensity level.
2. Running is one of the best ways to burn calories, lose weight and reduce your risk of heart disease. If you are new to running, start out with a brisk walk and add 1-2 minutes of running to every five minutes of walking.
3. Swimming is a great, full body workout. It is also a safe alternative if you have joint problems aggravated by activities such as running or walking.
4. Circuit Training involves short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.
5. Group Aerobic Classes improve health, offer motivation and support, and keep boredom at bay. From hula to Zumba, GCH offers a variety of classes to meet all fitness levels.

Before starting any new exercise plan, talk with your doctor to make sure the physical activities you want to begin are safe for your age, health and fitness level.

What you eat affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack or stroke. With heart disease, plaque (a fatty substance) builds up in the arteries. Over time, this buildup causes the arteries to narrow and harden, and as a result, the heart does not get all the blood it needs to work properly, causing chest pain or a heart attack. A stroke occurs when a blood vessel bringing blood to the brain becomes blocked by fatty deposits lining the vessel walls.

A heart healthy diet is really quite simple and consists of eating lean meat/protein, low saturated fats and “whole foods”, foods that are unprocessed and unrefined. The following choices are ideal for a heart healthy lifestyle:

• Fruits and vegetables
• Grains (whole wheat, oatmeal, brown rice, barley, buckwheat, bulgur, millet, quinoa)

• Low-fat versions of milk, cheese, yogurt, and other milk products
• Fish, skinless poultry, lean meats, dry beans, eggs and nuts
• Polyunsaturated and monounsaturated fats (found in fish, nuts, vegetable oils)

The following foods should be limited:

• Sodium
• Sugar
• Saturated fat (deli meat, ice cream, butter, lard, mayonnaise)
• Trans fat (found in processed foods such as cakes, cookies, margarine, potato chips, corn chips)

For help with personalized eating plans, you may want to consult a registered dietitian. GCH offers a variety of nutrition and weight management services to help you achieve your health goals. These services are often covered by insurance. For more information, or to schedule an appointment, call 734.458.4330.

A healthy lifestyle has the biggest impact on cardiovascular health. People who adopted healthy lifestyle behaviors in young adulthood maintained a low cardiovascular risk profile in middle age. The five most important healthy behaviors are no smoking, low alcohol intake, weight control, physical activity and a healthy diet.

Studies show only a small proportion of cardiovascular health is passed from parent to child. Instead, what you do and how you live have a much greater impact than your genes or how you were raised.

It is never too late to get heart healthy. Know your numbers. Check blood pressure, cholesterol and blood sugar levels, and determine where the numbers should be when consulting with your doctor.

A cardiac stress test provides information about how your heart works during physical activity. Some heart problems are easier to diagnose when your heart is working hard and beating fast. As your body exerts energy, it requires more oxygen, so the heart must pump more blood. The test can show if the blood supply is reduced in the arteries that supply the heart. It also helps doctors determine the safest level of exercise appropriate for a patient.

Cardiac stress tests are non-invasive and painless. The test monitors heart rate, breathing, blood pressure, electrocardiogram (EKG) and how tired a person feels. Depending on the results of the test, your physician may recommend additional testing, such as a nuclear stress test or cardiac catheterization.