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.