HeartCoach

Resources and support for people living with chronic heart disease. Topics include diet and exercise This is not a medical site.

Please consult your physician or other health care provider before making any lifestyle changes described herein.

08/26/2023

Happy National Dog Day! (With Lola 😍)

11/21/2022

Rebounding, or jumping on a mini trampoline, has so many health benefits! 🩺

I bought one during the pandemic, and found out that it is so fun - and easy on your joints. 😊

Adding music will keep you going. I started with a few minutes and worked my way to 30 minutes, adding upper body movements to work out my entire body. 💪

Try rock and roll, disco or electronic dance music - Carl Craig is my favorite - but use whatever gets you moving! 🎶

Of course, check with your healthcare provider as appropriate when starting a new workout routine.

So try something new this winter, and get jumping! 💥

11/18/2022

Looking for a new exercise to keep your heart healthy this winter?

Try working out on a mini trampoline!

There is growing evidence that is much more than a kid’s toy, it’s an efficient type of exercise.

Some studies have found that using one - it is also called rebounding - improves balance, improves heart and improves pelvic floor health - with much less stress on joints than high-impact exercise.

And, it’s fun!

More on the benefits of mini trampoline workouts - including benefits for weight loss - to come.

(Source: “Put Some Bounce in Your Day” by Perri Ormont Blumberg, The New York Times, Tuesday November 15, 2022)

11/08/2022

Did you know that only 31% of adults in the United States support their cardiovascular system and immune system by lifting weights twice a week for at least 20 minutes?

Be part of the 31% - and challenge yourself this week - start with weights that seem easy for three sets of 8-10 repetitions, and SLOWLY build from there…

Of course consult your healthcare professional first… and be sure to learn how to life weights safely from a trainer or other expert! 💪❤️😊

11/07/2022

To boost immunity, especially during flu season, keep up your pandemic precautions.

According to Dr. Helen Chu, epidemiologist and infectious disease physician at University of Washington School of Public Health, “Probably the most important thing that people can do right now is get both their up-to-date Covid booster shots and their flu vaccines as soon as possible.”

If you have a weakened immune system, wearing a mask in public indoor places helps protect against all kinds of viruses, not just the coronavirus.

Last, keep up your good hygiene practices - hand washing, keeping safe distances when you are not well, and staying home if you are really ill.

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

11/04/2022

To boost immunity, especially during flu season, curb your smoking and your alcohol intake.

Research shows that exposure to cigarette smoke and drinking to excess can suppress your immunity. Drinking in excess is defined as more than two drinks per day for men or one drink per day for women.

Consider minimizing alcohol consumption and quitting smoking to help reduce your risk of infection this fall flu season! 💪💪💪

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

11/03/2022

To boost your immunity this season, embrace rest.

If you’re suddenly not feeling good or feeling tired, or workouts now seem more difficult, your body may be signaling that rest is in order.

Good sleep of general 6-8 hours per night increases your ability to fight infection, and increases your ability to regulate stress.

Everyday stressors - caretaking a loved one, a job, or a stressful drive - can weaken your immune system!

Ways you can reduce that stress include mindfulness exercises like meditation, yoga, or even just doing something pleasurable or fun.

So listen to your body - then do something fun or relaxing if it asks for it today!

(Quoted liberally from Hannah Seo, "Give
Yourself a Boost for Sickness Season", October
25, 2022 New York Times)

11/01/2022

To boost your immunity this season, choose a healthy diet! 🍎🍌🍓🥦🥗

To help your body fight inflammation and sickness, choose a diet full of flavonoids - brightly colored fruits and vegetables such as berries, citrus fruits, kale and red cabbage.

In Dr. David Nieman’s 3-month study of over 1000 people in North Carolina, those who ate 3+ servings of fruit a day had fewer respiratory infections throughout the year than those who did not.

Other sources of flavinoids are tea, coffee, dark chocolate (yay!) and some whole grains like buckwheat.

Especially if you are following a healthy diet, supplements that claim to improve immune health may not provide additional support. Check with your healthcare provider to be sure.

(Quoted liberally from Hannah Seo, "Give
Yourself a Boost for Sickness Season", October
25, 2022 New York Times)

10/27/2022

To boost immunity, especially during flu season, stay active. 🚶🏻‍♀️💃🏻🕺🏾🎯

In one study of over 1,000 patients, “the No. 1 lifestyle factor that emerged was physical activity”, stated the lead investigator, Dr. David Nieman.

What does that mean?

Those who exercised 5+ days per week were 43% less likely to get a respiratory tract infection than those who exercised less than one day a week in this three-month study.

Not an exercise rockstar? Don’t despair!

Even those who did even a 20-minute brisk walk once a week were better off than those who did not.

Exercise stimulates immune cells to “patrol the body” for virus-infected cells to identify and eliminate them, says Dr. Nieman. Just a few hours of moderate exercise per week - yard work, walking or dancing! - is enough to get those cells circulating optimally.

So get out there and dance!

(Quoted liberally from Hannah Seo, “Give Yourself a Boost for Sickness Season”, October 25, 2022 New York Times)

10/25/2022

Today’s New York Times has good advice to boost your immunity for the upcoming flu/Covid/RSV season…

Here’s tip #1: Get active.

“Adults who exercise 5+ days/week were 43% less likely to be sick with an upper respiratory tract infection than those who exercised for less than one day per week,” according to Dr. David Nieman, a researcher who followed more than 1000 adults living in North Carolina for three months in 2008.

“The No. 1 lifestyle factor that emerged was physical activity”, according to Dr. Nieman, noting that even those who did a little bit of exercise like a brisk 20-minute walk one day per week, were better off than those who did not.

So get out there and move a little more!

Hint #2 tomorrow…

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