Daily Living

Heart Health for the Fall

Even though the days are getting colder, you don't need to limit your activity level. There are plenty of low-impact indoor exercises that you can enjoy in a group or by yourself. And the fall harvest can put new heart-healthy fruits and vegetables on your dinner plate. LifeBeat Online has put together a few suggestions for ways to help you get healthy this fall.

Low-Impact Exercise

Try low-impact exercise. No matter what activity you choose, low-impact exercise burns calories and builds strength without putting joints and muscles at undue risk. Whether you're recovering from surgery, maintaining your fitness level, or trying to start a new exercise routine, low-impact exercise could be a great choice. Of course, remember to talk to your doctor before you start any new exercise routine.

Yoga

Yoga is a series of exercises that involve stretching, improving balance, and flexibility. It incorporates mental, physical, and spiritual training. So, when the days get cooler, try it. Yoga can help relieve stress, improve concentration, increase range of motion, and give you more energy for daily activities.

Ballroom Dancing

Ballroom dancing can tone your muscles while improving flexibility, coordination, endurance, balance, and posture. And all of this happens while you and your partner enjoy the music. Also, because you change your steps and patterns according to the music, the risk of overusing and injuring certain muscles is very low.

Low-impact Aerobics

During low-impact aerobics you move around but always keep one foot on the ground. The foot on the ground supports the weight of the body, which can lessen impact and injury. Like high-impact aerobics, this exercise routine is also often set to music. There is a warm-up, lots of moving, and a cool-down. Low-impact aerobics can boost heart and lung strength, improve circulation, lower cholesterol, and reduce stress. Another option, if you live close to a pool, is to try water aerobics.

High-Impact Diet

You can lower the risk of heart disease by eating better. With the harvest arriving, fall is an excellent time to improve your eating habits. Here are some suggestions to help you eat better.

Garlic

During the autumn, garlic is the sweetest that it will be. Garlic helps maintain cholesterol levels. It also keeps your heart and circulation healthy. So don't worry about your breath. Chop up garlic, cook it with your vegetables and pasta, and enjoy!

Pumpkin

Pumpkins are more than just jack-o'-lanterns. They are full of beta-carotene. Beta-carotene is a nutrient that may reduce the risk of certain types of cancer and offer protection against heart disease. Pumpkins are also full of fiber. Fiber can help lower cholesterol levels. So instead of carving a face, carve a serving for dinner.

Apples

An apple a day may keep the doctor away. After all, apples are low in calories, rich in vitamins and minerals, and full of fiber. The skin of an apple is also full of pectin. Pectin is a type of fiber that helps prevent cholesterol buildup in blood vessels.

Exercise and Nutrition Resources

Here at LifeBeat Online, we have many partner sites that can offer you more information about exercise and nutrition.

MayoClinic.com
Food and Nutrition Center
Find tips on subjects like healthy cooking, how to make the most of dietary guidelines, and how to find cookbooks that fit your needs.

Fitness and Sports Medicine Center
Find help on topics like how to stay active all year round, how to determine how much exercise is enough, and how to start an exercise program.

Heart Center Online
Diet and Nutrition Center
Learn how to eat healthy when eating out, how salt affects your heart, and how to reduce your fat intake.

Exercise and Fitness Center
Learn how to exercise safely, how to choose exercise that's good for you, and how exercise benefits heart patients.

American Heart Association
Healthy Lifestyle
Find help on topics like women and heart disease and managing your lifestyle.

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