Mahaska Health Partnership Encourages Exercise for Heart Health
Mahaska Health Partnership
MAHASKA COUNTY – February is American Heart Month, a time when people are encouraged to be aware of their cardiovascular health. Mahaska Health Partnership shares some benefits of exercise that can help improve your cardiovascular health and reduce your risk of heart disease.
“Your heart is a muscle, and it gets stronger the more active you are,” MHP Cardiac Rehab Nurse Renee Edgar explained. “Even something as simple as a brisk walk can greatly improve your cardiovascular health.”
Edgar explained that those who do not exercise regularly are at a much higher risk for heart disease than those who are active. The American Heart Association recommends at least 150 minutes per week of moderate aerobic exercise. “Just 30 minutes a day five times a week can meet this recommendation,” Edgar encouraged.
According to the American Heart Association, regular aerobic exercise can help burn calories, lower blood pressure, reduce LDL or “bad” cholesterol, and increase HDL or “good” cholesterol.
“The simplest exercise you can do to improve your heart health is walking,” Edgar shared. “It’s easy, free and can be done anywhere. Grab a friend and schedule walks so you are less likely to cancel. Start slow and work your way to a goal of 30 minutes a day for long-term success.”
Other aerobic exercises include running, jogging, skating and biking. “You want to move fast enough to raise your heart rate and breathing, but you should still be able to carry on a conversation while exercising,” Edgar explained. “If you can’t, you’re working too hard, which could be harmful. If you have joint issues, try low-impact activities like swimming or hiking.”
The most important thing to remember about exercise is that it shouldn’t be extremely painful. “Make sure to warm up before jumping into a workout,” Edgar advised. “You will benefit from exercise no matter what pace you go. You should never experience chest pain, extreme breathlessness or dizziness from overexertion. If you experience any of these symptoms, stop exercising and contact your primary care provider.”
Along with aerobic exercises, Edgar encourages stretching a couple of times per week and strength training. “You can use weights, machines at a gym or your own body weight to build muscle strength. Two or three times per week with a recovery day in between each workout is best.”
According to Edgar, starting slow and working towards goals is the key to success. “Setting unrealistic goals is often what leads people to be unsuccessful,” Edgar said. “If you’re new to regular exercise, start with small bursts, like a 10 minute walk, and work your way up from there. It’s not a race, and whatever exercise you can fit into your day is better than nothing!”
As a Cardiac Rehab nurse at MHP, Edgar assists many people during their recovery from cardiac illnesses and heart attacks. “I work closely with patients to teach them about a healthy lifestyle and help them gradually work towards their quality of life goals. I also partner with MHP’s Registered Dietitian and our Diabetes Educator to help patients stay the course to long-term health,” Edgar explained.
Mahaska Health Partnership, located in Oskaloosa, is a non-profit health system accredited by the Joint Commission. It is guided by its mission to provide exceptional customer service and health improvement, linking the science of medicine with the humanity of compassionate care. For more information about how Mahaska Health Partnership is making healthcare personal, call 641.672.3240 or look us up on the web: mahaskahealth.org.
