|Important Information About Cardiac and Vascular Health |
|Heart Beats, Inc. Welcomes You!|
|FREE Lecture: “The Use of Reiki for
Relaxation and Stress Reduction”|
With Gretchen May-Fendo, M.Div., RRT, AE-C
Wednesday, November 12, 2008
|6:00 p.m.||Refreshments and conversation, Café 267,|
Bridgeport Hospital, Second Floor
|6:30 p.m.||Speaker and discussion,|
Hollander Auditorium, Fourth Floor
|Cardiac Support Group|
Wednesday, November 19, 2008
|5:30 p.m.||Bridgeport Hospital,|
duPont Board Room, First Floor
|Open to cardiac patients (from any hospital), their
loved ones and anyone interested in heart disease.
Share your experiences and concerns and learn from
others with similar experiences.|
The Program for Cardiac Health… and Much More!
Would you like to lower your risk for developing heart disease, hypertension, diabetes and certain types of cancer? (Sure you would!) Guess what? There’s an oldfashioned free treatment that can help you increase your bone density, lose weight, enhance your immune system, reduce the number or the dosage of medications you take, ward off depression and generally slow down the aging process. This treatment will also enhance your sex life and improve your sleep quality. All you need to commit to is 30 to 60 minutes per day on most days of the week. What is this fountain of youth and elixir of love? It’s exercise!
According to the American Heart Association and the
American College of Sports Medicine, the minimum recommendation for adults is moderate exercise for
30 minutes a day, five days per week, or vigorous exercise
for 20 minutes, three days each week.
Breaking News: Bridgeport Hospital
BEST in Connecticut for Heart Attack Survival!
According to the U.S. Department of Health & Human
Services’ Centers for Medicare & Medicaid Services
You should get your physician’s approval before beginning a regular exercise program. Exercising too hard when you are not in good physical shape puts you at risk for a heart attack.
If, while exercising, you experience any unusual shortness of breath, chest tightness, pain, nausea, dizziness or a general feeling that something is not right, you should contact your doctor immediately or call 911 as these can
be symptoms of a heart attack. Make sure to dress for the
weather and drink water before, during and after exercise.
The FIT Exercise Prescription
Frequency: You should exercise five to six days a week to
meet the minimum recommendations. Any exercise that
uses large muscle groups to get your heart beating faster is
considered aerobic exercise and will improve your heart
and lung function.
Intensity: To improve the strength of your heart, you
will need to exercise at a moderate to vigorous intensity.
During moderate intensity, you should be able to
breathe through your nose, feel a slight sweat, talk
but not sing and feel a slight sweat. Vigorous exercise
is beneficial but make sure you discuss it with your doctor
first, as orthopedic and cardiovascular problems are more
likely at this intensity.
Time: You should devote a minimum of 30 to 60
minutes a day to exercise. You can break up your
exercise into several 10-minute aerobic bouts and
achieve similar cardiac benefits. To lose weight, it is
better to keep your intensity low but continuously
increase the length of time that you exercise. You should also devote at least 30 minutes twice a week
to strength training to help maintain bone density and
prevent muscle loss.
A warm up and a cool down of five to 10 minutes each
should be included in your exercise routine. And finally,
after any type of aerobic activity or strength training, you
should stretch the major muscle and tendon groups in
your upper and lower body. Hold the stretch for 10 to 15
seconds. Breathe into the stretch and don’t bounce.
Do I have to worry about my heart rate?
You should monitor your pulse manually or with
a heart monitor to be familiar with how you feel when
your heart is beating faster during exercise. For those
without cardiac disease and not on beta blocker
medications, use this formula for aerobic exercise:
(220–age) x 0.50 to 0.85.
This will give you your target aerobic heart rate range.
For example: If you are 50, your range is 85 to 144
heart beats per minute (85 is a low moderate intensity
and 144 is vigorous intensity).
If you have cardiac disease, please talk to your
cardiologist before beginning an exercise program.
Your cardiologist can recommend a specific target heart
rate range or level of exertion for you. Many cardiac
medications affect your heart rate and blood pressure in
response to exercise. A medically managed exercise program
staffed with cardiac nurses and exercise physiologists
can help get you started, stabilized and comfortable.
What types of exercises are best?
Variety is best so you don’t run the risk of overusing
certain muscle and joints. Mix it up by walking
with a friend, taking a dance class or trying yoga.
No matter where you start you can always improve your
level of physical fitness—and your mind and body will
Sample exercise week:
|Monday:||A 30-minute brisk walk followed by 10 minutes of stretching|
|Tuesday:|| A 60-minute yoga class|
|Wednesday:|| 30 minutes of strength training
followed by an exercise DVD at home|
|Thursday:|| A dance class learning the Samba|
|Friday:|| A 60-minute walk at the beach|
|Saturday:|| Picnic and hike in a park with family|
|Sunday:|| 30 minutes of resistance band exercises
and a 20-minute vigorous bike ride, followed by 10 minutes of stretching|
Apple Rhubarb Crisp
- 2 cups fresh or frozen unsweetened sliced
rhubarb, thawed if frozen, and drained
- 2 medium cooking apples, cored, peeled and sliced
(about 2 cups)
- 1/2 cup sugar
- 1 tablespoon cornstarch
- 2/3 cup uncooked regular or quick-cooking oats
- 1/2 cup all-purpose flour
- 1/4 cup firmly packed light brown sugar
- 3 1/2 tablespoons light tub margarine
In a large bowl, stir together the filling ingredients to mix well. Let stand for 1 hour. Spoon into an ungreased 8-inch square baking pan or 1-quart casserole dish.
Preheat the oven to 375°F.
In a medium bowl, stir together the topping ingredients
except the margarine.
Using a pastry blender, cut the margarine into the
topping until the mixture resembles coarse crumbs.
Sprinkle the topping over the apple-rhubarb mixture.
Bake uncovered for 30 to 40 minutes or until the
topping is light brown. Let cool for about 20 minutes
Nutrition Analysis (per serving): 173 calories,
2.5 g total fat, 0 mg cholesterol, 44 mg sodium,
37 g carbohydrates, 2 g fiber, 2 g protein.
This recipe is reprinted with permission from the American Heart
Association Low-Fat, Low-Cholesterol Cookbook, Third Edition,
Copyright© 2004 by the American Heart Association.