Get Heart Fit DeAun Woosley MS Jim Woosley MS Fitness cartoons by Jill Pankey

Heart Disease #1 Killer of American Women News Flash! “Within six years of having a heart attack 35% of women will have another.” “Each year, more than 430,000 women in the United States have a heart attack.” “63% of women who die suddenly of heart disease had no previous symptoms.” Heart Disease #1 Killer of American Women

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%.

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.

Heart Attack Risk Test Are you a candidate for heart disease?  

Heart Attack Risk Test Did your father or brother have a heart attack before age 55, or did your mother or sister have one before age 65?_______   Do you smoke or spend most days in a place where other people smoke? _______

Heart Attack Risk Test Is your HDL cholesterol lower than 45 mg/dl, your triglyceride level higher than 200mg/dl?_________ Is your blood pressure 140/90 mm/Hg or higher, or have you been told that it was high in the past? ______ Do you get less than 30 minutes of physical activity four or more days a week? __________  

Heart Attack Risk Test Are you 20 or more pounds overweight? __________ Is your fasting blood sugar 126 mg/dl or higher, or do you need special medication to control your blood pressure? _________  

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.

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.  

Definition of Aging Chronological Age Middle age 45-64 Young old 65-74 Old - Old 85-99 Oldest old 100 +

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)

The Older Adult Common Complaints Less energy and endurance Decreases in strength and flexibility Loss of balance and coordination

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

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

Cardiovascular & Respiratory System Benefits of Exercise Increased VO2 Max Improved stroke volume and oxygen utilization results in increased cardiac output Reduced risk for coronary artery disease Prevents further disease pro- gression after a cardiac event

The Musculoskeletel System Aging Process Slower metabolism Body fat percentage increases Reduced muscle mass Loss of strength Decreased flexibility Development of osteoporosis

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  

CardioVascular Exercise : Do 30-45 minutes of aerobic exercise three or four days a week: Walking Jogging Cycling Swimming Step aerobics Water aerobics Floor aerobics American Heart Association Recommendations

American Heart Association Recommendations Strength Exercises: Two days a week of strength or resistance training Eight to ten repetitions per exercise for each muscle group of the upper and lower body Weight machines Resistance bands and tubing Free weights American Heart Association Recommendations

Get your Heart Pumping Hidden Activities 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

American Council on Exercise Recommendations Expending 150 kcal. a day six-seven days a week utilizes 1000 kcal. a week 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.

Fitness is NOT a Faze!