About Heart disease in women Center

Week 3: Strengthening Your Resolve

Getting support is one of the most important things you can do when becoming more active. This week, choose at least two people that you can contact to help keep you accountable for reaching your physical activity goals. Write down their names and phone numbers below — and think of how you can thank them for their support!

Moving At Home, Work and Play

By now, you've found some time in your schedule when you can be active, even if it's only 10 minutes a day. That's a great start toward accumulating 30 minutes of moderate intensity physical activity on most days of the week. Think about all the places you spend time — home, work and play. Find ways to fit in activity wherever you spend your time.

Write down a few of these places:

Examples Of Moderate Amounts Of Physical Activity

You need to vary your physical activity and assess frequency, intensity and duration. As the examples below show, you will burn equivalent calories by doing less vigorous activities for more time or more vigorous activities for less time.

Remember: All movement counts and makes a difference to your health.

Less Vigorous, More Time…More Vigorous, Less Time

Warming Up, Cooling Down

Most people drop out of physical activity because they try to do too much too soon. Gradually increase your physical activity at a pace that's challenging but comfortable for you. This also will help prevent injuries.

Try these tips for warming up and cooling down:

Warm up by leisurely walking for about 5 minutes, then gradually increase your pace or length of activity session.
Cool down after your activity session by gradually slowing the pace or lowering the intensity until you're breathing easily and you feel your heart rate slow down.
After you've spent about 5 minutes cooling down, take a few minutes to stretch your legs, lower back, arms, neck, and torso.

Don't Forget To Stretch!

Here are a couple of stretching exercises that are good to do after you cool down.

Seated Hamstring Stretch

Sit on the floor with your left leg extended.
Bend your right knee and turn the sole of your foot inward toward the extended leg.
With your back straight, lean over your extended leg and reach toward your toes.
Hold the stretch for 10-20 seconds.
Repeat with your right leg.

Thigh Stretch

Stand facing a wall or chair.
Hold on with your right hand for balance.
Pull the top of your left foot behind you with your left hand.
Gently pull your heel back until you feel the stretch.
Keep your knees in line with each other and hold for 10-20 seconds.
Repeat with your right leg.

[break out quote]

"If you are unhappy with your lot in life, build a service station on it." – Corrie Ten Boom

Know Your Fats

You can reduce your risk of heart disease by cutting the amount of cholesterol, saturated fat and trans fat you eat.

Cholesterol is a fat-like substance in the blood and all the body's cells. High blood cholesterol is a major risk factor for heart disease and stroke. Cholesterol is found in all animal products including beef, milk, eggs, chicken, fish and organ meats. There is no cholesterol in fruits, vegetables and other plant foods such as almonds and olive oil.
Saturated fats are found in foods from animals, some plant oils, and products that are commercially baked or fried. Many foods high in saturated fats are also high in cholesterol. Saturated fats are found in whole milk, cream, ice cream, whole-milk cheese, butter and meat. They're also found in palm, palm kernel and coconut oils.
Trans fats have an impact on cardiovascular disease risk. Trans fats are created when hydrogen atoms are forced into liquid oils, such as corn or soybean oil, to make them solid at room temperature. The terms "hydrogenated" or "partially hydrogenated" oils on nutrition labels refer to this process. Trans fats are also naturally occurring in meat and dairy products.Trans fats increase low-density lipoprotein (LDL) — the "bad cholesterol" — and reduce high-density lipoproteins (HDL) — the "good cholesterol." Usually commercially baked and fried goods, such as cookies, cakes, and crackers contain trans fat. Now that trans fat labeling is required on foods, check food labels before you buy and look for those products that are "trans fat free."

Get monthly advice, tips and recipes on achieving low cholesterol levels by joining The Cholesterol Low Down. Learn more.

Check Your Choices

At the grocery store and in your pantry, check food labels for the words hydrogenated or partially hydrogenated oils on the packaged foods you have in your pantry. These foods contain trans fats, and should be avoided.

Record Your Progress

You've learned a lot this week and you're more physically active. Reward yourself for meeting this week's objectives. Check your log sheet at the end of each chapter of your Heart disease in women Center handbook regularly to see how well you're doing.

Download all charts from this week