The Friday Health Beat

February 4, 2012

Be one in a million hearts.

Heart Disease and Age

Many people mistakenly think of heart disease and stroke as conditions that only affect older adults. However, a large number of younger people suffer heart attacks and strokes. More than 150,000 heart disease and stroke deaths every year are among people younger than 65.

Heart Disease and Race

Heart disease remains the leading cause of death in the United States for adults of all races. However, there are big differences in the rates of heart disease and stroke between different racial and ethnic groups. Some minority groups are more likely to be affected by heart disease and stroke than others—which contributes to lower life expectancy found among minorities.

As of 2007, African American men were 30% more likely to die from heart disease than were non-Hispanic white men. African American adults of both genders are 40% more likely to have high blood pressure and 10% less likely than their white counterparts to have their blood pressure under control. African Americans also have the highest rate of high blood pressure of all population groups, and they tend to develop it earlier in life than others.

Heart Disease and Gender

Heart disease is the leading cause of death for American women, killing nearly 422,000 each year. Following a heart attack, approximately 1 in 4 women will die within the first year, compared to 1 in 5 men.

Heart Disease and Income

Men and women of all economic backgrounds are at risk for heart disease and stroke. However, individuals with low incomes are much more likely to suffer from high blood pressure, high cholesterol, heart attack, and stroke than their high-income peers.

This discrepancy is due to numerous factors, including early life environment, quality of health education, availability of nutritious food, proximity to recreational facilities, cultural and financial barriers to seeking treatment, and accessibility of cardiovascular care.

Stroke and Race and Ethnicity

Stroke is among the five leading causes of death for people of all races and ethnicities. But the risk of having a stroke varies. Compared to whites, African Americans are at nearly twice the risk of having a first stroke. Hispanic Americans’ risk falls between the two. Moreover, African Americans and Hispanics are more likely to die following a stroke than are whites.

Stroke and Geography

The country’s highest death rates due to stroke are in the southeastern United States.

Americans at Risk

Approximately 49% of adults have at least one major risk factor for heart disease and stroke. Below is the percentage of U.S. adults with heart disease and stroke risk factors in 2005–2006.

http://millionhearts.hhs.gov

Get Up and Go!

The morning is the ideal time to get your workout in. Get up and get exercising before the day’s events find a way to keep you from it. If you have to, go to sleep 15 minutes early so you can wake up 15 minutes early. Then you can hop out of bed and hit the pavement. Feel the cool morning air against your face. Watch the sunrise as you work up a sweat. Have we made it sound romantic enough yet? 

Also, exercising enhances the secretions of neurotransmitters, which is fantastic for your day ahead. Get those feel-good chemicals in your body as early as possible so you can happily leap over the bumps in the road ahead. We mean that literally and figuratively.

How to Start Your Own Walking Club

If you prefer not to walk alone and are having a hard time finding a walking club in your area, why not consider starting your own? It’s as easy as spreading the word. Recruit friends, neighbors or even co-workers—you’ll be surprised how many people want to walk. Once you get the members of your group, make it official and have a meeting to collect contact info and discuss the details such as:

• How often to walk
• How far and how fast
• What routes you want to take
• Where and when to meet

A walking club provides friendship, motivation, safety and accountability. The ability to set goals together—such as participating in a charity event as a team—is a great motivator, too. Consider keeping spirits high by sending out a weekly email newsletter with updates on where you’re walking, cheering members on, sharing pictures or even welcoming new members.

Already have a walking club? We’d love to hear about it—send us pictures and details!

www.walgreens.com

Get walking with this 12-week     walking schedule

By Mayo Clinic staff

Are you looking to ease into getting in shape? This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better fitness and health. Before starting this walking plan, talk with your doctor if you’ve been sedentary for a long time or you have serious health issues.

Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.

As you become more fit, you’ll want to add strength training exercises, such as push-ups and lunges, to your routine to meet the physical activity level recommended for healthy adults:

• At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
• Strength training exercises at least twice a week

U.S. Department of Health and Human Services, 2006

http://www.mayoclinic.com

Could walking poles help me get more out of my daily walk?

Walking poles work your arms, shoulders, chest and upper back muscles through a full range of motion as you walk — which can help you turn your daily walk into a full-body workout.

Most walking poles have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. With one walking pole in each hand, you grip the handles and push off with each stride. Sturdier walking poles designed for hiking are known as hiking or trekking poles.

Consider the benefits of walking poles:

• The arm movement associated with walking poles adds intensity to your aerobic workout, which helps you burn more calories.
• Walking poles foster balance and stability.
• Walking poles help you maintain proper posture, especially in the upper back.
• Walking poles take some of the load off your lower back, hips and knees, which may be helpful if you have arthritis or back problems.

Walking poles in various fixed or adjustable lengths are available online and in many sporting goods stores.

http://www.mayoclinic.com

This newsletter is made possible by grant funding from SAMHSA.

Grant #: 59955-01

PEERLINK  NATIONAL TECHNICAL ASSISTANCE CENTER

3534 SE Main

Portland, Oregon 97214

www.peerlinktac.org