Labor Day usually signifies the end of summer so let's make the most of the long weekend!  Keep it healthy at your picnics and parties.  Grilling is a great option.  There are plenty of fruits and vegetables still available - corn, squash, peaches, and melon. 

And, don't forget to stay physically active!  By exercising as little as 30 minutes a day you can reduce your risk of heart disease.

Have a Happy and Healthy Labor Day!

Six in 10 adults now get physically active by walking

Sixty-two percent of adults say they walked for at least once for 10 minutes or more in 2010, compared to 56 percent in 2005, according to a new Vital Signs report from the Centers for Disease Control and Prevention. However, less than half (48 percent) of all adults get enough physical activity to improve their health, according to data from the National Health Interview Survey. The Vital Signs report notes that increases in walking were seen in nearly all groups surveyed. Walkers were defined as those who walked for at least one session of 10 minutes or more for transportation, fun or exercise. In the West, roughly 68 percent of people walk, more than any other region in the country. People living in the South had the largest increase in the percentage of people who walk, up by nearly eight percentage points from about 49 percent in 2005 to 57 percent in 2010.  READ MORE

 

Need some indoor activities for the kids during the hot summer months?  Keep them physically active and go on a scavenger hunt in your very own house! Grab a friend, a sibling, or a parent and hunt for the items below. Leave this list up on your computer screen as you search for each item. As you complete each task, come back to the computer to read the next item on your list. Make it a race and see who can finish the list fastest. Use a stopwatch or a clock to time yourselves.

1. Touch 2 tissue boxes
2. Get in and out of bed (with covers) 5 times
3. Touch your mailbox
4. Grab a spoon from the kitchen and bring it back to the computer
5. Point to a healthy snack in the refrigerator, like fruit or vegetables
6. Touch every doorknob in the house as fast as you can
7. Find a food in your pantry or refrigerator with less than 100 calories per serving (check the nutrition label)
8. Find 3 red things in your house, bring them to the computer
9. Find 3 different soft items like a bath towel, bed sheet and t-shirt, bring them back to the computer
10. Grab the remote control and bring it to the computer
11. Touch 2 soap containers or bars
12. Grab your pillow and bring it to the computer
13. Touch your tube of toothpaste
14. Find any book or magazine and bring it back to the computer
15. Touch your hair brush or comb
16. Find a roll of tape and bring it back to the computer
17. Touch a CD, radio, or MP3 player
18. Touch a clock
19. Find a pair of socks and put them on
20. Get a plastic cup and bring it back to the computer

Remember to put everything back when you are finished!

Road trips can take a toll on everyone – here are some ideas to keep things healthier while on the open road:

Make “rest breaks” active: pick a road stop or park and get the family out of the car to take a brisk 10-minute walk and move around. Not only will it burn off some energy, but it can also help the driver feel rejuvenated and more alert.

Pack healthy snacks: finding healthier snacks at road stops can be difficult. Pack apples, grapes, raisins, whole grain fiber-rich crackers or another favorite low fat, low sodium healthy snack to take with you.

Pack to play: plan to incorporate regular physical activity into your daily routine while you’re away from home. Pack a football, soccer ball, Frisbee, or paddle balls so that you can be physically active throughout your downtime.

Reach for water: sitting in the car for long periods of time can make it tempting to drink soda, which has extra calories and added sugar. Pack water (flavored or regular), fat free or lowfat (1%) milk and small portions of 100% juice to quench your thirst.

The arrival of spring and summer means days at the pool, family picnics, baseball and other outdoor activities.

Here are some tips to keep your family physically active in the warmer months:

• Hydrate! Drink plenty of water before, during and after physical activity to avoid dehydration. For low-calorie flavor, add slices of your favorite fruits such as melon, oranges, berries or even cucumber or mint to a pitcher of water and refrigerate for two hours.
• Protect your family from the sun: wear wide-brimmed hats, always apply water-resistant sunscreen with at least SPF 15 and reapply sunscreen every 2 hours.
• Heat safety: avoid intense activities between noon and 3 p.m. when the sun is at its strongest.
• Dress for the heat: wear lightweight, light colored clothing, choose light, breathable fabrics such as cotton, and wear sunglasses to protect your eyes.
• Head indoors: when the heat gets unbearable, try indoor activities at your local YMCA or rec center like basketball, swimming, yoga or racquetball.

Inactive children are likely to become inactive adults. Join the American Heart Association as we strive to teach kids the importance of staying active and eating healthy. Help your child live a stronger, healthier life with some of these programs and activities.

Morning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, M.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbus.

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.  For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

So get moving — at the time that’s right for you!

This Valentine's Day, indulge with a heart-healthy gift.

• Quality time is one of the most meaningful gifts.  Bundle up and plan an active outing such as sledding, ice skating,  or if you're feeling adventurous, visit an indoor rock wall.
• If your children are having a Valentine's Day party at their school or day care, instead of sending candies, consider mini-boxes of raisins, mini-bags of pretzels, pencils or stickers.
• Cooking at home is an excellent way to control the quality and amounts of what you eat.  

Why yoga?

Thinking prevention? As part of an overall healthy lifestyle, yoga can help lower blood pressure, increase lung capacity, improve respiratory function and heart rate, and boost circulation and muscle tone.

Yoga also has proven benefits for those who have faced cardiac arrest, heart attack or other heart events.

Yoga is is designed to bring about increased physical, mental and emotional well-being.  After your first yoga class, your blood pressure will likely be lower, you’ll be relaxed and you’ll feel better.

To learn more . . .

Want more energy? 
We’d all like to be able to do more and feel better doing it. Most people who want more energy can get it. Following the steps below is a good start. You’ll feel more energetic, and feel better overall. You’ll also reduce your risk for heart disease and stroke.

• move more
• eat smart
• sleep
• lose a few
• lighten up

For more information on the 5 steps, click here.

The change in weather requires adjusting your physical activity. Cold air means different clothing, staying hydrated, and avoiding things like severe weather and getting the sniffles.

When the temperature drops, our motivation to be physically active often drops too. Here are some tips to fight the holiday bulge and make the most of your workouts this season.


Go sledding. Running up a snowy hill, sliding down and repeating is a great way to get the whole family physically active. If you don’t have a sled, don’t worry — a cardboard box, trash can lid or skateboard without wheels will work great!

Ice skate. This is a great workout for your legs and heart. You’ll also help strengthen your core, which is engaged when trying to keep you balanced.

Shovel the snow. Someone has to do it, and it’s a great way to get the heart pumping and the other muscles working. But don’t overdo it!

Dress the Part
• Embrace layering. To avoid getting overheated, dress in layers. By wearing several light layers while you work out, you can stay comfortable by peeling off layers as your body warms up.
• Don’t sweat it. Search for shirts and shorts made of synthetic fabrics that work to “wick” sweat off your skin. Cotton fabrics trap sweat against your skin, causing you to get cold in the open air. Many companies make water-resistant fabrics that can keep you drier.
• Protect your extremities. Wear thin gloves and a headband or hat to keep your hands and head warm.

Stay Hydrated
It’s a common misconception that you don’t need to drink as much water for winter workouts. To avoid dehydration, drink plenty of fluids before, during and after working out,even if you aren’t thirsty. A good rule of thumb is to drink one cup of water for every 15 minutes of physical activity.

The American Heart Association is pleased to announce that Jenny Craig is a new national supporter of our My Heart. My Life. healthy living platform.

AHA President, Gordon Tomaselli, M.D., participated in the Nov. 9 announcement in New York City along with Gayle King, editor-at-large for O, The Oprah Magazine; Dana Fiser, Jenny Craig's Global CEO; AHA volunteer Tim Church, M.D., M.P.H., Ph.D., professor and Endowed Chair of the Pennington Biomedical Research Center at Louisiana State University; and Mariah Carey, Jenny Craig's newest celebrity ambassador. Together they discussed the importance of healthy living and the shared focus of the AHA and Jenny Craig on helping people improve their overall health with physical activity and healthy eating.

"Jenny Craig's support will make it possible for the AHA to expand its reach to many more individuals," Tomaselli said. "In addition, Jenny Craig takes a broad approach to improving diet and physical activity, and supports an individualized plan that is consistent with the association's approach to healthy eating, including support and recommendations for physical activity."

November is National Family Caregiver’s Month and every day more than 65 million Americans perform the challenging jobs of caring for a sick or disabled family member.

Remind the caregivers in your life to take care of themselves, too! 

As a caregiver, make sure to get professional help and follow doctors' orders for your mental and physical health. Keep your energy level up and reduce your risks by eating a healthy diet, getting regular physical activity and avoiding tobacco.

To do the best for your loved one, you must be in the best possible health yourself.

AHA Caregiver Resources