Did You Know?: Walking may lower women’s stroke risk

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

Work out while watching TV

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Use eating out as an opportunity to eat fish

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol