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

2. 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

3. 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%.

4. 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.

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

6. 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? _______

7. 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? __________  

8. 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? _________  

9. 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.

10. 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.

11. Definition of Aging Chronological Age Middle age 45-64 Young old 65-74
Old - Old
Oldest old

12. 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)

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

14. 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

15. 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

16. 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

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

18. 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

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

20. 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

21. 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

22. 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.

23. Fitness is NOT a Faze!