Healthy Dixie

By Kristy Ann Pike

We all know that exercise is important for a healthy heart. But unfortunately, too many of us don’t get enough physical activity.

In fact, a 2008 study reported by the Centers for Disease Control and Prevention found that more than 25 percent of Americans reported participating in no leisure-time physical activity in the previous month. No running, calisthenics, or swimming. No golfing, gardening, or walking. Nothing.

According to Dr. Christian Millward of Intermountain Rim Rock Orthopedics & Sports Medicine, that is bad news for a lot of hearts. “The baseline recommendation for adults is 150 minutes of mild to moderate exercise every week. It’s most beneficial to break that up into smaller segments.”

The rule of thumb calls for 30 minutes five times a week. “When you do it 30 minutes at a time rather than all on a Saturday, you’re creating a habit. You also do a better job of conditioning your body, which can help prevent injuries.”

When you’re looking for heart-building activities, the best choice is those that are aerobic—the ones that get your heart rate up. Depending on your age and fitness level, “washing windows, vacuuming, mowing the lawn, gardening, or walking around the block can be aerobic,” said Dr. Millward. Moderate aerobic activities include brisk walking, recreational swimming, dancing, and recreational bicycling. Lap swimming, running, and biking at faster speeds are considered vigorous.

Of course, there is an endless list of cardio-building activities. “Find something that you enjoy, and do it often,” said Dr. Millward. “Work with a buddy if it helps. Set a goal. Perhaps you want to train for an event, lose weight, or lower your blood pressure by a certain amount. Setting goals and tracking your progress can help you stay motivated.”

At the same time, don’t push too hard. “You want to get your heart rate up to between 60 and 85 percent of its maximum, depending on your conditioning.” That maximum varies, and is often roughly calculated by subtracting your age from 220.

“The simple ‘talk test’ may be an easier method of finding the right level,” said Dr. Millward. “For moderate aerobic exercise, you should be able to carry on a conversation comfortably.” If you can talk without any trouble, you may need to step it up a bit. And if you are too winded to talk at all, the exercise is vigorous—perhaps even too vigorous.

It’s a good idea to consult with your healthcare provider before undertaking a new exercise program, especially if you are older, have not exercised in the past, or have an ongoing medical condition. “Finding the right level of activity will not only help your heart, it can also lower your blood pressure and cholesterol, decrease stress, improve circulation, help you sleep better, build self esteem, and improve your overall quality of life,” concluded Dr. Millward.

Dixie Regional Medical Center will host “Take it to Heart!”, a free Family Health Fair on Saturday, February 26 from 8 A.M. to 1 P.M. at the new Dixie Regional Health & Performance Center, located  just east of the River Road Campus.  More than 20 screenings are free; specific blood tests may have a discounted fee. Starting February 1 you may pre-purchase tests at the hospital cashier’s office.

For more information about the health fair, call 251.2159 or visit Dixieregional.org/events.