You may have noticed our employees sporting red shirts at the gym today. That is because today is National Red Day. According to the CDC about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Cardiovascular disease in the U.S. kill approximately one woman every 80 seconds. (Centers for Disease Control and Prevention, 2017) Go Red for Women advocates for more research for women’s heart health so Bliss is wearing red to help bring awareness to Wichita. As a fitness gym we have put together five ways you can improve your heart health!
1. Rock Climbing. I am sure you have figured out that rock climbing is an intense sport but did you know that climbing combines cardio and strength into a single workout? That is because rock climbing is a full body workout. Rock climbing requires you to use your core, your back, your arms and your feet to move up the wall. You are even required to think through the problems which means you are literally using your entire entity to ascend the wall. According to a 1997 study published in the British Journal of Sports Medicine, the cardio and energy consumed in rock climbing is similar to running at a pace between 8 and 11 minutes per mile. A 2007 study published in the “Journal of Undergraduate Kinesiology Research” from the University of Wisconsin found that rock climbing met the American College of Sports Medicine’s guidelines for heart rate and energy expenditure. The Centers for Disease Control and Prevention says rock climbing is a vigorous and intense physical activity and because of its health benefits in reducing stress, cardiovascular activity and building muscle, rock climbing can decrease the risk for heart diseases.
2. Know your numbers. It’s knowledge that could save your life. Five numbers, that everyone should know to take control of their heart health are: Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar and Body Composition. Knowing these numbers can help you and your healthcare provider determine their risk for developing cardiovascular diseases. Did you know that Bliss now offers a Body Composition Analysis? Ask us how we can help you keep your Body Composition on track.
3. Sleep! Poor quality of sleep significantly increases an individual’s chance of developing high blood pressure. According to the American Heart Association (American Heart Association , 2018), studies have found that most people need 6-8 hours of sleep each day and that too little or too much can increase the risk of cardiovascular problems.
4. Eat Better. Eat more veggies and fruit, cut out the junk food and unhealthy fats and replace them with healthy fats. Salmon, avocados, and nuts are all example of healthy fats. Cut back on the amount of salt you use and replace it with herbs and spices.
5. Meditate. Studies have shown that meditating can lower heart rate, and blood pressure. Meditation can trigger the opposite of a fight or flight response, encouraging the body to slow down and improving risk factors for heart disease.
Sources
(2017, 2017 23). Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm
(2018). Retrieved from American Heart Association : http://www.heart.org/HEARTORG/
