Welcome to February, National "Heart Health Month"
At Milestone, of course exercise is important.* To improve overall cardiovascular health, the American Heart Association recommends 75 minutes per week of vigorous aerobic activity or 150 minutes per week of moderate-intensity aerobic activity, in addition to muscle-strengthening activity 2 days per week. (See infographic below.) We invite YOU to get your heart healthy in one of Milestone's 270+ group exercise classes offered weekly! Or, come for a swim in one of our heated pools. If you're not sure where to start, one of our certified personal trainers can help you put together a program. We also have MYZONE screens throughout the facility so you can use a MYZONE heart rate monitor (available for purchase at the Service Desk) to track your heart rate, activity time and calories burned during your workouts. *Be sure to talk with your physician before beginning a new exercise program.
In addition to exercise, there are ways you can eat to promote heart health. Milestone is proud to offer the HMR program, a healthy solutions focused program and ranked the #1 Fast Weight Loss program by U.S. News & World Report 2018. *Be sure to talk with your physician before beginning a new diet regimen or stopping any medication.
Know your heart health risk. We have compiled the following resources for you to be well informed and to keep your heart health at its maximum capacity. While prescription drugs may aid in treating an ailment, researchers have shown that some drugs have the potential to produce harmful effects on the human body. A natural remedy may be a great step in keeping your heart and body healthy, before the need for these drugs arises.
Risk Factors for Heart Attack, Stroke, and Heart Disease
Risk: High Cholesterol
The CDC reported 78 million U.S. adults (nearly 37%) had high enough cholesterol levels that put them at high risk for heart disease and stroke, but what is cholesterol and how does it create this risk? When people talk about cholesterol, there are two types to be aware of: HDL and LDL. LDL are often considered "bad" cholesterol because they can cause a build-up of plaque in your arteries. This plaque build-up often leads to atherosclerosis or the hardening of your arteries. Atherosclerosis is a major cause of heart attacks and strokes in people with high cholesterol because when a piece of the plaque breaks off in your arteries, it can end up blocking blood flow and cause a blood clot. High cholesterol is treatable!
Medication Prescribed:
Foods that Lower Cholesterol:
Risk: High Blood Pressure
When the force of blood pushing against the walls of blood vessels is consistently too high, a person is diagnosed with high blood pressure or hypertension. If the heart and blood vessels are constantly working too hard, they become less efficient. Last Fall, the American Heart Association and the American College of Cardiology released new guidelines for blood pressure readings. According to these new guidelines, over 103 million Americans suffer from hypertension as opposed to 72 million under the previous guidelines. Here at Milestone, you can have a fitness staff member check your blood pressure or you check your own blood pressure anytime with the blood pressure cuff available in the second floor lounge area. With more people living with high blood pressure, let's look at some ways to reduce and prevent high blood pressure.
Medication Prescribed:
Foods that Lower Blood Pressure:
Risk: Prediabetes/Diabetes
When your blood sugar is above the normal range, but below the type 2 diabetes threshold, you have a condition known as prediabetes. 90% of adults in America actually have prediabetes and don't know it. This is not a good thing, as prediabetes eventually develops into type 2 diabetes, a chronic health condition that needs constant care. Why are we discussing diabetes along with heart health? The high blood glucose levels of a diabetic can damage the person's blood vessels and the nerves linked to your heart. According to the National Institute of Diabetes and Digestive and Kidney Diseases, "Adults with diabetes are nearly twice as likely to die from heart disease or stroke as people without diabetes." Blood sugar is easy to check with a simple blood test.
Medication Prescribed:
Foods that Lower Diabetes Risk:
We hope these general guidelines on exercise and diet have been helpful for you! Please contact us if there is anything we can do to help you! Milestone membership: (502) 233-1500. Personal training: (502) 896-3900 x 115. Service desk: (502) 896-3900 x 110.
*Sources: www.consumersafety.org; www.heart.org; www.diabetes.org; www.cdc.gov; www.myzone.org; www.health.harvard.edu; www.nhlbi.nih.gov