HeartHealthy Tips
Before heading out
- Check with your doctor – then get ready get set and go…. slow!
- Inform family and friends of your favorite routes.
- Carry identification.
- Wear layers of comfortable clothing that don’t restrict your movement.
- Wear a pair of comfortable shoes that fit well and comfortable socks.
- Don’t forget your sunscreen.
How far? How fast?
Walking for 30-60 minutes at a moderate pace will help maximize health benefits. Start slow and gradually increase the length of time you walk or the distance you cover. To know you are walking at a safe and appropriate level – take the Talk Test. The Talk Test – If you can carry on a conversation while walking briskly, you are walking at a good pace. If you are breathless and unable to talk while walking, you are going faster than you need to.
Stay hydrated
Drink at least 150 ml of water (a little more than half a cup) every 15 to 20 minutes of walking.
Healthy snacks
It used to be that 3 square meals were all you needed. Now, health experts recommend eating 3 small meals plus a couple of nutritious snacks throughout the day. Choose snacks that contain foods from at least 2 of the 4 food groups.
The next best thing to the ‘fountain of youth’
It is hard to believe just how wonderful physical activity is for health! Regular, daily activity keeps people healthy and reduces the risk of heart disease, stroke, cancer and type 2 diabetes. It can even slow the physical decline associated with aging, keeping people independent and productive longer. The numbers are in and the results are clear: active people live longer and enjoy better health.
Be Heartsmart
- Eat a healthy diet.
- Maintain a healthy body weight.
- Be smoke-free.
- Be physically active every day.
- Take time to relax.
- Know your blood pressure and keep it healthy.
- Know the signals of a heart attack and stroke, and how to get help.
