How does your heart health measure up?

Your blood pressure and serum cholesterol level remain the most common screening tools for evaluating your risk for cardiac disease. The following is a list of general ranges.

Total Cholesterol: Less than 200mg/dl = ideal
Above 200 - 239 = borderline high
Over 240 = high

LDL (bad) cholesterol: Below 100mg/dl = Optimal
100 - 129 = above optimal
130 - 159 = borderline high
Over 160 = high

HDL (good) cholesterol: Less than 50mg/dl for women = Low (a major heart disease risk)
Less than 40mg/dl for men = Low
Above 60 = ideal

Triglycerides: Less than 150 = normal
150 - 199 = borderline
Greater than 200 = high risk

Blood Pressure: Less than 120/80 mm Hg = Normal
120/80 - 139/89 = pre-hypertension with twice the risk of developing
hypertension
140/90 or above = hypertension (stage 1), over 160/100 (stage 2)
Exercise can help decrease our blood pressure, cholesterol levels and triglycerides. It also helps raise the “good” cholesterol. Come visit Chatham Health & Swim Club for more information on how to protect your heart and be healthy! We are now offering a Heart Healthy Program for both members and non-members for prevention and/or recovery from heart disease or stroke.

Nutrition and the Skin

Choices in nutrition may help slow down the skin’s aging process from the inside, however, it does little to protect from the damaging factors of the outside world. The sun’s harmful UVA and UVB rays cause wrinkles by speeding up the skin’s aging process. This is why it is very important to always wear a sunscreen with SPF 30, or higher, no matter where you live or what the weather is like outside. Smoking speeds up the skin’s aging process as well, also creating wrinkles. It is important that you drink plenty of water in order to keep your skin hydrated, 6 to 8 (8 oz.) glasses daily has been recommended. Vitamins, minerals, and essential fatty-acids help keep the skin healthy and rejuvenated. They can be obtained by eating fresh fruits and vegetables.

MAXIMIZING THE BENEFITS OF YOUR WALKING WORKOUT

Heart disease remains the #1 killer for Americans. Staying fit is essential for heart health. The heart is a muscle that needs to stay strong and free from plaque buildup for prevention of heart attacks and stroke. Walking is the most common form of exercise practiced. It can decrease the risk factors for heart disease by lowering cholesterol, improving blood sugar control, assisting with weight management, and lowering blood pressure. The recommended amount of exercise for general health is 30 – 60 minutes 5-6 days per week. Walking the same route at the same speed is good for general health but may not continue to lead to improved heart strength. The heart needs to be challenged in order to respond to unexpected “stressors” during the day. For strengthening the heart, adding variations to a walking workout is helpful. This can be accomplished by increasing the speed of the walk, the amount of time walking or the intensity. One example is an interval workout. That can be performed by warming up with a 5 minute walk then increasing the pace to a level that is considered “somewhat hard” for 2 minutes then return to a comfortable walking pace for 4 minutes. Interval walking programs can vary in length but a common technique is to keep the intense portion of the interval workout to be half as long as the recovery time. The intervals can be repeated throughout the walking program. Adding hills and swinging the arms are also options to help increase the challenge of a walking program. For the exerciser that is trying to lose weight, interval-walking programs can also help maximize calorie burning. Fitness studies have shown that this form of exercise can be safe, however, it is important to consult with your healthcare provider or cardiologist prior to starting or changing your fitness routine. Good luck!

Carol Penfield, RN, MS, NPc is a nurse practitioner, certified personal trainer and owner of Chatham Health and Swim Club. She can be reached at 508-945-3555 or carol@chathamhealthclub.com

Fitness is your best health insurance

For decades health has been referred to as ‘the absence of disease”. Health care providers specialized in treatments and cures. Active preventative health care came to the forefront when the US Surgeon General promulgated the landmark report on tobacco use and its effects on health. Now the emphasis for achieving health has shifted to the patient’s behaviors, requiring life-style modifications.