April is Public Health Month!

What is Public Health?

The American Public Health Association explains, "Public health promotes and protects the health of people and the communities where they live, learn, work and play. ...Public health works to track disease outbreaks, prevent injuries and shed light on why some of us are more likely to suffer from poor health than others. ...Public health saves money, improves our quality of life, helps children thrive and reduces human suffering."

The 2015 theme is "Together we can create the healthiest nation in one generation." The plan includes:
- "Raising the Grade":  Experts examine data to explain why the average US lifespan trails that of other developed nations.
- "Starting from Zip":  Since zip code can impact health, experts share health disparities within local, regional, & state populations. (Stay tuned for the Granville-Vance State of the Counties Health Report... coming soon to our blog!)
- "Building Momentum":  Learn more about exciting, existing health education & promotion programs.
- "Building Broader Connections":  Public health covers many topic areas. But, each community has different resources, needs, & obstacles. A variety of interested parties should ideally be involved.
- "Building on 20 Years of Success":   Review public health success stories & look forward to what still needs to be done.

For more info, check out:
- American Public Health Association
- Centers for Disease Control
- Granville-Vance Public Health (It's newly updated... Tell us what you think!)

Bend, Don't Break... Flexibility & Core Strength

Let's talk about the final components of a well-rounded fitness routine:  flexibility, stretching, balance, & core strength. As mentioned in weeks past, these activities also have many benefits. They contribute to injury prevention, quicker recovery from some injuries, less pain, decreased stress levels, improved immunity, better sleep, etc.

As with all new exercises, remember to slowly add (or increase) them into your routine. Pain is usually not a good sign. So, consider modifying the exercise/pose to meet your current ability. While these activities can contribute to improved quality of life, please see your healthcare provider first if you have pain, mobility, joint, or balance issues.

Flexibility, Stretching, & Balance
- WebMD's Stretching and Flexibility: 7 Tips
- WebMD's Feel Good Stretching Routine
- Frank Horton Associates' 10 Reasons to Try Yoga
- NCCIH's The Practice of Yoga Video (4min)
- Mayo Clinic's Tai Chi
- NCCIH's Tai Chi & Qi Gong for Health and Well-being Video (14min)

Core
- Harvard School of Public Health's The Real-world Benefits of Strengthening Your Core
- Yahoo Health's 6 Better Core Exercises for Beginners
- ACE Fitness' Core Workout
- ACE Fitness' Stability Ball Workout

Getting a Kick Out of Cardio

Last week's post discussed benefits & tips about the strength/resistance training component of a physical activity plan. This week, we'll focus on cardiovascular.

Cardiovascular exercises challenge & strengthen your heart (cardio) & lungs (vascular). This category is also often called cardio or aerobic. Common examples include walking, hiking, running, biking, swimming, Zumba, step aerobics, most sports, etc.

Regular participation offers benefits including improvements in mood, brain function, weight, mobility, & heart & lung health. It can also help reduce stress levels & may offer some preventative &/or treatment benefits for many common chronic diseases. Read more about this at the Mayo Clinic's Aerobic Exercise: Top 10 Reasons to Get Physical.

Many factors can influence cardio recommendations. Your age, goals, & fitness level often determine a safe heart rate range, what activities you choose, intensity level, etc. There are 3 recognized categories  of intensity:  light, moderate, & vigorous. Raising your intensity level shortens the recommended time.
- ChooseMyPlate's How Much Physical Activity is Needed?
- Harvard School of Public Health's Examples of Moderate & Vigorous Physical Activity

Other Related Websites
- WebMD's The Top 20 Fitness Mistakes Beginners Make
- Eat Smart Move More's 5 Simple Ways to Start Walking With Your Sole Mates
- WebMD's 4 Must-Try Cardio Workouts
- Dr. Weil's 6 Alternative Aerobic Activities
- Greatist's 35 Cardio Based Bodyweight Exercises

Strong Body, Strong Mind

There are 3 components of a well-rounded fitness routine:
- cardio (improves heart & lungs),
- strength training (builds or maintains muscles), &
- flexibility (focuses on stretching, balance, etc.).
Since it is often surrounded by myths & fear, let's start with strength training.

Strength training has many benefits including a trimmer body; less aches & pain; improved memory; weight loss/maintenance; etc.
- Oprah.com's Dr. Oz's 7 Reasons to Start Building Muscle Today (plus a few more links)
- Huffington Post's What Weightlifting for Just 20 Minutes Does to Your Brain

Strength training includes exercises that challenge muscles through body weight, resistance bands, weighted objects, or machines.
- American Council on Exercise's Free Weights vs. Strength-Training Equipment
- Greatist's 33 Resistance Band Exercises you can do Literally Anywhere
- Move.va.gov's Sample Strength Activity Plan for Beginners (can be done with little to no equipment at home, in an office, etc.)

Choosing frequency & weight will be determined by your health & goals. For general wellness, strength training 2-3 times per week for up to 30 minutes is recommended. Avoid unnecessary pain & injuries by starting with lower weights; gradually increasing repetitions (performing the exercise) & sets (number of times the exercise is performed without rest); & using proper form.

- Mayo Clinic's Strength Training: Get Stronger, Leaner, & Healthier

- Active Times' Strength Training 101: A Beginner's Guide... (more technical; discusses personalizing workout for building muscular strength vs. endurance)

Note-- When beginning or making significant changes to a fitness routine, please consider consulting a healthcare provider or fitness professional. These experts can help you personalize a program that is appropriate for your health issues & teach proper form.

Does Childhood Impact Adult Health?

Nature-nuture debates have raged for decades. As technology continues to improve, many research studies are looking at both genetic & lifestyle influences on various health issues.

There are indications that "bad" habits may actually start during childhood. Things like eating preferences, physical activity trends, coping mechanisms, etc., are often rooted in what we see & do.
- Time.com's Our Fattening Habits May be Set in Childhood
- Yahoo Health's Bad Heart Health Starts Shockingly Young...
(The Harvard School of Public Health suggests that some factors develop even earlier-- during pregnancy or infancy! Read more at Prenatal & Early Life Influences.)

Even if genetics or early lifestyle choices have put you at increased risk, healthy choices now can still improve both quality & quantity of life. (It's not too late!)
- For healthy habit reviews, search our blog.
- For tips on helping your kids learn healthy habits, check out:
* American Heart Association's Top 10 Tips to Help Children Develop Healthy Habits
* FamilyDoctor.org's Passing on Healthy Habits to Your Children
* National Adolescent & Young Adult Health Information Center's Physical Health & Habit Development (focuses on teen habits).

Salt Sense

After last week's post, you may be wondering more about salt! Here are some common questions.

How much salt is recommended per day?

The American Heart Association recommends consuming up to 2,300mg of salt per day or 1,500mg for sensitive individuals or groups. However, other factors may influence personal needs (such as physical activity, medical history, etc.).

- WebMD's CDC Salt Guidelines Too Low For Good Health, Study Suggests

Which foods tend to be high in salt?

- American Heart Association's The Salty Six Infographic

- Health.com's 13 Foods That Are Saltier Than You Realize

How do I know how much salt is in my food? What can lower that? 

- Centers for Disease Control's Sodium Reduction Tips

- ChooseMyPlate's Salt & Sodium: 10 Tips to Cut Back

- Mayo Clinic's Sodium: How to Tame Your Salt Habit

Or, review last week's post for tips on using flavorful spices & recipe ideas.

Or, for a brief overview, try WebMD's Test Your Salt Smarts quiz.

Spice, Spice Baby

Salt plays a crucial role in how your heart works. However, when people eat too much salt, it can actually make their hearts work harder. Most Americans eat far more than recommended levels (sometimes double!). The American Heart Association's 7 Salty Myths Busted infographic explains some common misconceptions.

Cutting back on salt is definitely smart for your heart. But, it doesn't have to be bland. Using a variety of spices can be tasty, easy on your waistline, & offer other health benefits. Learn more at:
- US News' Eat & Run Blog's Spice Up Your Life With Your Plate,
- WebMD's Spices & Herbs to Pump up the Flavor, &
- CookSmart's Spice Chart.

Check these websites out for some yummy inspiration:
- National Heart, Lung, & Blood Institute's DASH Recipes,
- McCormick's Low Sodium Recipes, &
- Fitness Magazine's The Spice is Right: Healthy Recipes That Turn up the Heat.

Healthy Fats, Healthy Body

Dietary fat is essential to our bodies. Important jobs include providing energy; creating feelings of fullness; absorbing certain vitamins; maintaining healthy skin & hair; regulating temperature; etc. However, since calorie dense, eating too much fat can lead to weight gain. Over time, less healthy fats can contribute to heart disease & other health issues. Meanwhile, healthier fat choices can offer protective benefits.

- Focus on eating healthier fats (monounsaturated or polyunsaturated). Examples:  avocados, nuts/seeds, fatty fish, legumes, & most oils that are liquid at room temperature (olive, canola, etc.).

- Limit saturated fats. These tend to be made from animal products & are often solid at room temperature. Examples:  beef, chicken, eggs, cheese, milk, butter, margarine, lard, etc.

- Avoid trans fats. These are chemically altered fats that often include the word "hydrogenated". Examples: pre-made or processed baked goods, crackers, fried foods, frozen foods, etc.

For more detailed info, check out:

- Harvard School of Public Health's Fats & Cholesterol

- Choose My Plate's Oils

- Family Doctor.org's Dietary Fats: What's Good & What's Bad 

- WebMD's Understanding the Omega Fatty Acids (info on polyunsatured Omega 3s & Omega 6s)

You've Got a Friend!

After elementary school, Valentine's Day often focuses on romantic love. However, studies show that most forms of companionship can help improve health (including your heart). Some benefits can include improved blood pressure, immune system, & surgical recovery (plus many more).

It's important to note that interactions must be positive & reciprocal to gain benefits. Significant others, family, friends, neighbors, & even pets can provide support. Honesty, trust, acceptance, etc., are signs of a healthy relationship.

On the other hand, consistent isolation, conflict, or feelings of loneliness can negatively impact health & well-being.

Your homework for this week,:
- if you already have a support system in place-- reach out & show some appreciation. Consider a hug, phone call, note, favor, or small gift to thank them for being such an important part of your life.
- if you need to enhance your support system-- try to interact with someone new. It doesn't have to be intense or lengthy. Say "hi" to someone at the grocery store, church, etc. Or, do something nice for someone else.

For more insights, check out:
- Scripps Health's How Love Affects Your Heart
- Psychology Today's The Health Benefits of True Friendship
- The People's Pharmacy's Love & Friendship are Good for the Heart (they're local!)
- American Heart Association's Go Red for Women's Tips to Relax, Renew, Recharge
- Live Science's Why Loneliness can be Deadly

Happy Valentine's Day!

"Move in the Name of Love..."

February is Heart Health Month!

This month's posts will discuss things that can help benefit our hearts. 

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Being active is essential to heart health in so many ways. It can:
- strengthen muscles (including the heart itself).
- improve sleep quality.
- reduce stress.
- help maintain a healthy weight.
- encourage healthier food choices.
- treat or prevent some chronic health issues.

Someone once said, "If it is important to you, you will find a way. If not, you'll find an excuse" (author unknown). But, sometimes it seems really easy to come up with excuses instead. To help boost motivation, choose:
- activities that you enjoy & fit into your lifestyle.
- something achievable but challenging.
- flexible, scalable plans & alternatives (for "THOSE" days... which will happen).
- a meaningful reason for being active.

For more insight, check out:
- Mayo Clinic's Fitness: Tips for Staying Motivated
- WebMD's 10 Ways to Boost Your Exercise Motivation
- Huffington Post's 4 Science Backed Ways to Motivate Yourself to Work Out
- Lifehacker's How to Motivate Yourself Into an Exercise Routine You'll Actually Stick to.