Heart disease is the leading cause of death for both men and women in the United States. It is also one of the most preventable.
While health factors such as family history may be out of one’s control, there are simple steps that individuals can take toward eating better and exercising regularly that can have a significant impact on preventing heart disease.
Dr. Barbara Bushman, professor of kinesiology at Missouri State University, recently completed work on the second edition of the book, “American College of Sports Medicine’s Complete Guide to Fitness and Health.” This American Heart Health Month, Bushman offers insight into how individuals can take proactive steps to promote heart-healthy choices.
Raising awareness
The first step toward living a heart-healthy lifestyle, according to Bushman, is educating yourself.
“Only 56 percent of women realize that heart disease in the leading cause of death for women,” said Bushman. “Initially, it’s an awareness issue.”
Once individuals are aware of the risks of heart disease, finding out what you can do about it can be a daunting task.
“The challenge is that there are so many factors that are associated with heart disease that we can’t change,” said Bushman. “I can’t change my family history or my age, but what I can change is my lifestyle.”
One of the most important ways individuals can alter their lifestyle lies in their approach to daily nutrition.
“A healthy diet can be simpler than we make it out to be. Individuals can start by working toward increasing the amount of fruits, vegetables and whole grains that they eat each week,” said Bushman. “On the other side, they can also look for ways to decrease the amount of sodium, saturated fats and added sugars they consume.”
One step at a time
According to Bushman, there are four key components to an effective exercise program.
The first is aerobic exercise. The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate activity (walking) or 75 minutes of vigorous activity (jogging or running).
Second, muscular fitness can be strengthened through resistance training by using weight machines, free weights or resistance bands.
Third, because people lose flexibility as they age, it is also helpful to have a stretching program in place for a few days per week.
Finally, a lesser-known but equally important aspect of fitness is neuromotor exercise training, which includes abilities such as balance and agility. Activities that are helpful in addressing neuromotor exercise include tai chi and yoga.
For those looking for an easy place to start, Bushman recommends beginning with a simple goal of 150 minutes per week of moderate activity.
“One hundred fifty minutes may seem like a huge number if you’re not active right now, but the good news is you can build up slowly,” said Bushman. “You don’t have to do 150 minutes to start reaping benefits. Just start moving.”
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Learn more
Bushman’s book, “ACSM’s Complete Guide to Fitness and Health,” provides sample exercises for each of the four components of an exercise program and is available for pre-order on Amazon.
Additionally, the second edition of the book explores the benefits of physical activity and healthy dietary choices for individuals with special health concerns, including those living with osteoporosis, arthritis, diabetes, Alzheimer’s disease, cancer and depression.
For more information, contact Bushman at 417-836-6846.