Heart Health Step-by-Step – Health

Nearly a half-million women die of cardiovascular disease every year, but they don’t have to—the condition is largely preventable and treatable. Here’s how to reduce your lifestyle hazards as well as your medical and genetic risks:

Lifestyle factors
Risk: Sedentary lifestyle.
Rx: 30 to 60 minutes of moderate-intensity aerobic activity (e.g., brisk walking), meaning you can carry on a conversation as you work out. To lose weight, the American Heart Association (AHA) guidelines recommend 60 to 90 minutes on most, and preferably all, days of the week. Activity can be broken up into 15-minute chunks throughout the day.

Risk: A body mass index (BMI) of 25 or higher. Plug your height and weight into this calculator, or use this equation:

BMI=[weight divided by (height x height)] x 703

Rx: Regular exercise (see above) and a healthy diet, including two servings of fish per week, one serving of nuts or legumes daily, five to nine servings of fresh fruits and vegetables daily, and one to two servings of whole grains daily. No more than one drink per day. Limit intake of saturated fat, and nix trans fats like hydrogenated oil or vegetable shortening.

Risk: Smoking (it triples the risk of heart attacks in women).
Rx: Quit; ask your doc about new smoking-cessation programs and medications. And ban smoking at home and work, too. (An hour in a smoky bar has the same effect as smoking two or three cigarettes yourself.)

Medical factors
Risk: Cholesterol level (total, over 200; bad [LDL], over 100; good [HDL], under 50 for women).
Rx: Regular exercise. A healthy diet. Cholesterol-lowering medications called statins (Lipitor, Zocor, Crestor), which lower bad cholesterol. Niacin (vitamin B3), which raises good cholesterol.

Risk: Hypertension (blood pressure higher than 140 over 90) or prehypertension (blood pressure higher than 130 over 80, especially systolic pressure—the first number); it increases risk by 25 percent.
Rx: Regular exercise. A healthy diet. Weight loss. A prescription drug (vasodilator) that opens blood vessels for improved blood flow. Diuretics to reduce water and salt retention. Low-dose aspirin therapy may also be recommended by your doctor.

Risk: Triglyceride (fat) level over 150.
Rx: Fibrates (triglyceride-lowering drugs such as Clofibrate). Fish oil. Niacin.

Risk: Diabetes (it increases the chances of heart disease five to seven times in women).
Rx: Routine checkups. Control weight, high cholesterol, and high blood pressure. Avoid inactivity.

Risk: Inflammation (a defensive response of the immune system, implicated in the buildup of fat in arteries).
Rx: Intermediate-risk patients may benefit from having their blood tested for C-reactive protein (CRP), which increases with inflammation; it may help in predicting a heart attack or stroke and in directing therapy.

Inherited factors
Risk: Family history of cardiovascular disease. If either (or both) of your parents had a heart attack—or symptoms of or treatments for heart disease—under the age of 55 (father) or 65 (mother), your chances of a similar incident at that age increase 25% to 50%.
Rx: Inform doctors of family history. Get regular checkups. Avoid inactivity. Control other risk factors, such as weight, blood pressure, and cholesterol.

Risk: An apple-shaped body (a waist measurement greater than 35 inches).
Rx: Exercise and diet.

Risk: Type A personality (angry) or Type D (depressed).
Rx: Exercise (try yoga). Seven hours or more of sleep a night. Socializing. Hobbies. Therapy. Avoid stressful situations like driving in rush hour traffic.

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Fit at Any Age: The 50s Plan

You know what happens next: Menopause enters the picture and usually sticks around for at least four to five years. Thanks to hormonal changes, fat is likely to migrate from your hips and thighs to your tummy—and youre left with the dreaded “flat-butt syndrome.”

This midlife morph isnt just about looks: If your waist-to-hip ratio tops 0.85 (divide your waist measurement by your hip measurement), you also have a higher risk of heart disease. Whats more, without exercise, says Columbia University professor of clinical medicine Marianne Legato, you could lose up to two-thirds of your muscle. Plus, this is when your skin starts to sag as muscle decreases, especially around places like your upper arms and knees. No doubt about it: Its time to get moving!

Cardio routine
This 50-minute weight-bearing routine helps build and preserve both bone and muscle, and keeps your heart healthy. Plus, the weights up your calorie burn.

Do it 4 times a week, carrying 1- to 3-pound dumbbells during the entire walk.

1. Walk briskly for 4 minutes to warm up.

2. Slow your pace and do 1 minute of Overhead Presses: Bend arms and raise elbows out to side to shoulder height. Straighten arms, bring ends of weights together overhead, then lower them.

3. Walk briskly for 4 minutes.

4. Slow your pace and do 1 minute of Biceps Curls: Start with arms down by sides, palms facing forward. Curl weights up to shoulders.

5. Walk briskly for 4 minutes.

6. Slow your pace and do 1 minute of Triceps Extensions: Start with arms down by sides. Bend elbows back past waist, hands in front of hip bones. With elbows still, straighten arms; press weights back.

7. Walk briskly for 4 minutes.

8. Repeat steps 2 through 7 two more times. During the last 4 minutes of the workout, gradually slow your pace to cool down.

Strength Training

This 15-minute routine helps build and maintain bone and muscle, and increases your metabolism. Do it 2–3 times a week. Use 5- to 8-pound dumbbells, then increase to 8–10 pounds as you get stronger. Rest for 1 minute between moves.

Back to: Fit at Any Age

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13 unexpected ways to fit in cardio

Exercise is a key contributor to health and happiness: Beyond triggering that runner’s high, it’s associated with a higher quality of life, improved health, and a better mood. But missing a few gym sessions doesn’t mean staying active has to fall by the wayside.

Sneaking cardio into daily life can save time and improve fitness, sometimes on par with the benefits of a scheduled sweat session. And more time getting moving in our daily lives means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death. While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits. 

So how much cardio is enough, and what are some ways to fit it in? The Center for Disease Control (CDC) recommends 150 minutes per week of moderate aerobic exercise, plus two days per week of strength training.

 

If it’s 30 continuous minutes of activity or three 10-minute sessions, we’ve got 13 simple ways to get more active for even the busiest person, whether at home, work, or play.

 

(Keep in mind calories burned13 unexpected ways to fit in cardio

 

varies depending on age, build, gender, and weight.)

 

AT THE OFFICE

 

 

1. Be a stair master: But consider taking them one at a time, not two. Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step.

 

2. Walk and talk: Make like the West Wing and hold walking meetings. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.

 

3. Please stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few bodyweight exercises before sitting back down (and check out this list for some great ideas).

 

4. Hydrate often: Getting lots of H2O means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.

 

ON THE GO

 

 

5. No more lazy layovers: Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps — but skip the moving sidewalks!

 

6. Ditch the drive: Bike or walk to work instead. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain. Just make sure to follow some basic safety precautions and rules of the road!

 

CHORES GALORE

 

 

7. Clean machine: Chores — they have to get done, so why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing the car uses more than double that.

 

8. Made in the shade: While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.

 

9. Take a lap (or three!): Browsing the perimeter of a grocery store can do more than just promote healthy food choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour. Bonus points for lugging home the groceries.

 

WEEKEND FUN

 

 

10. Hit the dance floor: Shake it to your favorite beat (but we’re not talking Taylor Swift). Just 30 minutes — or about seven or eight songs — of fast dancing can use up 180 to 266 calories.

 

11. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat.  Looking for more options to give dates a fitness twist? We’ve got plenty of ideas for any season.

 

12. “Shopping is my cardio”: Words of wisdom from Carrie Bradshaw. Enough said. (Except that a two-hour shopping expedition uses almost 300 calories, or 75 per half-hour.)

 

13. Game night: So-called “exergames” — such as on the Kinect or Wii Fit Plus— have been shown to increase energy expenditure up to three times more than just sitting.  But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.

 

THE TAKEAWAY

 

 

Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise.

 

Have favorite ways to sneak in cardio? Share in the comments below!

This article originally appeared on Greatist.com

 

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Amazon Prime Day 2018: Best Health and Wellness Deals

Trust us: You won’t want to miss out on these savings.

Prime Day 2018 is here! Tons of items are on sale today, from Instant Pots and NutriBullets to retinol cream and toothbrushes. So many items are discounted, though, that identifying the truly great deals can be confusing. We’re here to help: Below, some of the best deals in the health and wellness category we’ve spotted in today’s annual big Amazon sale. (For more Prime Day shopping guides from Health, check out our roundups of the best beauty deals and best home deals.)

Best Prime Day activewear deals

• Up to 50% off athleisure shoes and apparel on brands like adidas, Champion, PUMA, New Balance, and more

• Save up to 40% on Under Armour apparel, shoes and accessories

• Up to 50% off summer essentials from brands like Chicos, Reebock, Herschel, Joe Fresh, and adidas

• Reebok Women’s Legging Performance Compression Pants for $14

Best Prime Day fitness tracker deals

• Up to 30% Off Garmin Wearable & GPS Devices 

• 40% off Fitbit Alta HR

• Fitbit Versa Smartwatch for $159.95 (20% off) in black/black and peach/rose gold

Best Prime Day headphones deals

• Sony Wireless Noise Canceling Headphones in black and blue: $98 (marked down from $198)

 

• Bose QuietComfort 25 Acoustic Noise Cancelling Headphones: $125 (marked down from $279)

Best Prime Day sneaker deals

• adidas Cloudfoam Advantage Sneakers: $35

• Cole Haan Women’s Grandpro Tennis Stitchlite Sneaker in Chalk Vapor Grey: $76

• Franco Sarto Women’s Kaine Sneaker in Black and Magenta: $31-$36

• New Balance Women’s Version v1 Cushioning Running Shoe in Grey: $36

• Reebok Classic Harman Run Sneaker in Black/Gum: $24

• Superga 2750 Cotu Classic in White: $45

• Under Armour Women’s Micro G Assert 7 in White/Steel: $42

Best Prime Day grocery deals

• 30% off coffee, household essentials, snacks, vitamins, baby essentials 

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‘Perfect Body’ Campaign Sparks Backlash Against Victoria’s Secret

Critics of a recent Victoria’s Secret ad campaign are finding it anything but “perfect.”

Critics of a recent Victoria’s Secret ad campaign are finding it anything but “perfect.”

Through a petition on the website Change.org, British students Frances Black, Gabriella Kountourides and Laura Ferris are demanding the company amend and apologize for the use of the phrase “Perfect Body” in ads for its new Body bra line, claiming the two-word phrase promotes negative body image.

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“We would like Victoria’s Secret to apologise and take responsibility for the unhealthy and damaging message that their ‘Perfect Body’ campaign is sending out about women’s bodies and how they should be judged,” reads the first paragraph of the petition.

Read more at Today.com.

This article originally appeared on www.today.com

 

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How Emily Skye Overcame Body Image Issues and Learned to Love Her Body Even More After Childbirth

8 Empowering Life Lessons I Wish Every Woman Knew

One morning a few years ago, I was in a yoga class that the instructor dedicated to “the pursuit of potential.” As she guided us through the practice, she talked about the notion of inviting your best self forward, to live in the possibilities of your own potential. By the time we reached Savasana, I had reached an epiphany.

It occurred to me that my entire life, I had been working to “fix” myself, to correct all that I believed was wrong with me: Every step I took in my quest to be healthier and happier—whether it was running half-marathons, investing in a life coach, or religiously drinking green juice—was motivated by a deep-seated fear that I wasn’t good enough as is. I wasn’t pursuing my potential; I was trying desperately to feel worthy.

This thought struck me like a lightning bolt: How happy and healthy will I ever be if I don’t love myself?

My epiphany led me to challenge myself to become my own best friend, after years of struggling with eating disorders, drug addiction, and depression. Rather than focusing on the parts of myself I didn’t like, I committed to nurturing the parts I did. And this radical concept changed everything for me. (I wrote about the experience in my new book, The Self-Love Experiment.)

Over the next three years, I had many epiphanies like that first one. These moments of instant clarity were what inspired me to adjust the aspects of my life that were less than fulfilling. Some of my realizations were very personal, but others felt more universal—and a few were so powerful, I wish them for every woman. Below are eight such life-altering lessons:

You aren’t what people say you are

I used to spend so much time worrying about what people thought of me, without ever really asking myself how I felt about them. As a result, I wasted precious time and energy trying to please people who didn’t actually care about me.

I realized all that time and energy could be spent in more valuable ways—like taking care of myself, my family, and my true friends.

The shift for me came when I recognized that what matters most isn’t how others view you, but how you view yourself.

RELATED: 6 Things That Happen When You Turn 40

And you aren’t the number on the scale

At the end of your life, the weight struggles, the endless food wars you wage in your mind, and the shame and guilt you harbor about your body and habits will have absolutely no relevance. The only thing that will matter is what is in your heart. How you feel is essential to your self-worth; but how you look is not.

Plan B is often better than Plan A

The most freeing moment of your life will be when you let go of the plan you have for yourself, and accept the plan that is unfolding for you.

I spent years hating my body; I thought I needed to change my shape in order to like myself, or be liked. I would occasionally lose the weight, but my inner critic was never satisfied. I eventually realized that my weight wasn’t the issue—my attention on the weight was the problem. That’s what was keeping my stuck. 

So I changed my plan. Instead of needing to lose weight to be happy, I learned how to be happy no matter what size my body is.

RELATED: 9 Ways to Silence Your Inner Critic

The journey is more important than the goal

Yes, reaching goals is important. But the process of pursuing what you want is just as important. When I stopped obsessing about getting to the elusive “there,” I was able to relax into my present life, and enjoy who I was becoming, every single moment.

Being alone doesn’t mean you are lonely

When you learn to love yourself, you’ll see you actually enjoy your own company. And being by yourself doesn’t have to feel lonely.

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It will never be all done … ever

The list of things you “need” to do is endless. You will never check off everything. It’s called life.

Instead of always focusing on the end results, recognize that your life is always unfolding, so new lessons and opportunities are always occurring. The challenge is to stay present enough to see them, and appreciate them.

Emotional pain shows up to help us know what we need to change

Instead of running from the pain in my life, I decided to try something radically new. I dove headfirst into it, and embraced it. What I took away from the experience is that our emotions are always guiding us, if we let them. When you pay attention to your feelings (especially the scary ones), you learn what needs to be healed.

Look at your own life and be honest: What is not working for you? Then repeat the mantra, “I am willing to live my life in new ways.”

RELATED: 5 Powerful Mantras to Help You Quiet Anxiety, Beat Self-Doubt, Manage Stress, and More

You don’t have to find purpose; it will find you

I used to struggle so much with trying to identify my purpose in life. And in my relentless search, I felt even more stuck. Instead of trying to find the meaning in your life, invest your energy in living it. Follow your curiosity, and honor the pull from your heart. When I first left my corporate job in advertising, I had no idea what I wanted to do next. But I was drawn to writing and traveling, so I followed that instinct, and soon it became my fulfilling career.

Adapted from The Self-Love Experiment: Fifteen Principles for Becoming More Kind, Compassionate, and Accepting of Yourself by Shannon Kaiser, an international life coach and speaker.

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How to Feel Body Positive, Even if You Miss a Few Workouts

Your self-worth has nothing to do with how often you hit the treadmill.

Your plan was to relaunch your regular gym and clean eating regimen on January 1. More than a week into the new year, that’s mostly fallen by the wayside. Logically, you know that your self-worth doesn’t rely on perfect attendance at SoulCycle. So why do so many of us drop into a shame spiral when we skip a few workouts or finish off a sugary treat? 

“We’re in a society that hyper-values fitness and thinness, and we’re taught to be ashamed of feeling like we’re not to living up to expectation,” says Andrew Walen, a psychotherapist specializing in eating disorders and body image and the founder of The Body Image Therapy Center in Washington, D.C. Not sticking to a routine can also make you feel out of control, and that too tends to fuel anxious or depressive thinking, says Walen.

RELATED:  8 Empowering Life Lessons I Wish Every Woman Knew

Maintaining your healthy food and fitness goals is hard work, and sometimes life gets in the way—or the couch and a Stranger Things binge session are calling you hard. Next time you start to feel guilty for what you view as slipping up, try these simple mental tricks, which will banish negative thoughts and empower you with body positivity.

Recite a mantra

Repeating an affirmation, song lyric, or some other catchy and motivational phrase might sound a little silly. But reciting inspiring words keeps you in the moment and gives your brain something to focus on, crowding out self-criticism while the mantra’s positive message sinks in, says Walen. 

Next time you start to beat yourself up for ditching the treadmill, repeat your mantra out loud or in your head with intention. We like “I’m more than my body” and “I am beautiful” because these phrases are simple and super upbeat. But anything that resonates with you in a personal way will work just fine.

RELATED: 5 Powerful Mantras to Help You Quiet Anxiety, Beat Self-Doubt, Manage Stress, and More

Banish ‘I should’ from your brain

Pay attention to key words in your own internal dialogue. “Every time you hear ‘I should’ or ‘I must,’ recognize that you’re punishing yourself for no reason,” says Walen. For example, if you’re spending time relaxing on the couch with family and suddenly catch yourself thinking, “I really should put on my gym gear and go for a run,” stop right there. Distract yourself with your social feed, a conversation with your partner, anything to get out of that negative head space.

Put on clothes that make you feel awesome

You should never feel bad about your body, but if you do, there’s no quicker way to start feeling sexy and attractive than changing into an outfit you know you look good in. “Dress in a way that makes you feel adventurous and flirtatious and desirable,” says Walen. “Don’t feel like you need to fit into a mold with what you wear—it’s a time to express yourself.” Whether it’s a revealing bandage dress or comfy jeans and sneakers, your clothes can switch up your mindset.

RELATED: 9 Easy Ways to Practice Self Care This Week

Don’t get sucked into someone else’s body criticism

Body shame is so prevalent in our culture, you might frequently find yourself caught up in other people’s body drama—such as a conversation about your sister’s failing efforts to stay on Whole30 or your coworker’s guilt about gaining a few pounds. Before their body negativity triggers your own dissatisfaction, change the subject, suggests Walen.

If redirecting the conversation isn’t your cup of tea, just leave the vicinity. Politely excuse yourself and spend time with people who are talking about something besides diet and exercise.

RELATED: Is Facebook Messing With Your Self-Esteem? Ask Yourself These 3 Questions

Be kind and forgiving—to yourself

When we feel guilty for not living up to our own (our society’s) expectations, we tend to punish ourselves for it—vowing to skip a meal to make up for a binge, for example, or overexerting ourselves at the gym to compensate for blowing it off all week. Problem is, doing this treats food and fitness as punishments, when they should be celebrations of your body and mind. So give yourself permission to make mistakes and enjoy life’s indulgences, with no regrets whatsoever.

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Venus Williams, Shay Mitchell, Iskra Lawrence and Other Celebs Reveal the Mantras for Staying Positive

4-Month-Old Dies of Meningitis Likely Contracted from Unvaccinated Person: ‘This Is a Nightmare’