Exercise/workout

How to Stay Heart-Healthy?

Heart-Healthy Exercises

The Idea of exercising everyday sounds amazing, but in reality doing it seems hard. I am sure we all have found ourselves occupied with anything and everything else but exercise.

Most of us start a fitness plan by purchasing a pair of new running shoes or exercise equipment, which usually stay unused. It’s time to change our habits and mindset. Please know that you are not the only one who struggles with it; in this we are all altogether. We don’t have to do an intense workout, such as running a marathon. It all starts with small and simple steps.

Below are some helpful guidelines provided by Cancer.org about how to perform those activities without the hassle of going to the gym:

  • Take a walk outside if it’s a nice day, or walk inside around the house if it isn’t. Walk fast enough to speed up your heart rate and break a sweat.
  • Walk up and down your stairs. Take every other step to give your legs a good workout.
  • Turn on the radio and dance in the house, alone or with a partner.
  • Do jumping jacks or jog in place while you’re watching TV. Try to keep moving for at least 10 minutes.
  • Do squats when lifting and putting away groceries, or when picking up your children. Bend with your knees and keep your back straight so you don’t hurt yourself.
  • Grab an object like a soup can if you’re just starting to exercise or a jug of water if you’re stronger. Bend at your elbows to curl your hand to shoulder level. Repeat 10 to 12 times or until you can’t do it anymore.

Pick one activity and do it, it doesn’t matter which one, as long as you are moving you are getting your workout done. So, Keep Moving, and Keep Staying Heart-Healthy!

 

Sources:

https://www.goredforwomen.org/home/live-healthy/exercise/

http://www.cancer.org/cancer/news/features/squeeze-in-exercise-at-home

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It’s cold outside!

Rexburg 25 hospital (1)

Some people hate the cold, some people love the cold and some people just deal with the cold. Everyone has their opinions about the cold but maybe the people who hate the cold have the right idea.

According to the American Journal of Emergency Medicine there were 1,647 deaths from 1990-2006 due to cardiac related incidents in the snow.  The combination of cold temperatures and physical exertion increase the workload on the heart so, when you’re doing things like shoveling your driveway, you are increasing your risk of a heart attack.

The cold doesn’t just affect your heart. Here’s a list of other ways the cold affects your health:

  • Frost bite– Frostbite is when ice crystals form inside body cells killing them in the process. Deep frostbite can lead to the loss of extremities. If you know you’re going outside for a while make sure you bundle up. If you’re out in the cold and feel like you’re getting frost bite move to the warmth as soon as possible.
  • Hypothermia– Hypothermia is the condition of having an abnormally low body temperature. A normal body temperature is 98.6. When hypothermia occurs the body temperature has fallen below 95. You’ll know you have mild hypothermia when you are shivering, dizzy, hungry, breathing fast, feeling nauseas, have slight confusion, fatigued, increased heart rate and lack of coordination. If you feel hypothermia coming on go indoors and if you need to be outside put more layers on.
  • Weakened immune system– When your body is cold there is a shortage of blood supply to the extremities. This is done to preserve body heat in the bodies core and head. The reduction of blood flow causes a reduction in white blood cells, the disease fighting cells. Long story short, when its cold your body can’t fight diseases as well as it could when its warm. Sickness you’re likely to get during cold months are the flu, colds, sore throat and norovirus (the winter vomiting bug).
  • Depression/Seasonal affective disorder– Seasonal affective disorder is a depression that begins in the fall and continues throughout the winter months. During the winter months days are shorter, giving us less sunlight. This can disturb your biological clock, cause your bodies serotonin levels to drop and disrupt the bodies levels of melatonin, all causing you to feel depressed.

While the cold months are among us make sure you are taking precaution, especially when it comes to being outside. Dress warm, don’t stay outdoors longer than needed and do whatever else it takes to stay warm and healthy!

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YOGA- Meditation

The Truth About Yoga

On February 25, the hospital will be hosting a wellness activity focusing on yoga. The first class will be held at 10 am at the billing office and the next will be held at 1 pm at the hospital’s meeting room. Bring your yoga mat or towel and come learn more about yoga and experience for yourself what it can do for you!

Yoga is “any of the methods or disciplines prescribed, especially a series of postures and breathing exercises practiced to achieve control of the body and mind, tranquillity, etc…” (dictionary.com). People who aren’t familiar with yoga tend to think it’s bending your body in crazy ways and shapes–which it definitely can be! But the truth is there’s so much more to yoga. Yoga keeps us physically and mentally healthy. It helps us journey inward to understand ourselves better. It helps us find peace and serenity in our lives.

I’ve been practicing yoga for over four years now and have come across many people who are intimidated by yoga. Something I often hear is, “I’m not flexible enough to practice yoga.” Or, “yoga is only for girls.” Although I can understand these sentiments, I have to say I disagree! “If you can breathe, you can do yoga”, Krishnamacharya used to say. He is often referred to as “The Father of Modern Yoga”

Yoga is about progression. Not only is it about physical progression, the excitement of perfecting new asanas or poses is motivating and exhilarating. But it’s also about mastering your thoughts, learning how to quiet your mind in the midst of a bustling world after a hectic day. As you move from pose to pose, you are always breathing and focusing on your inhales and exhales. This is what helps calm your mind. It can help destress, calm depression and anxiety, and can make you happier.

There are so many ways we can practice yoga, it doesn’t matter if we have five minutes or an hour and half. You can do yoga whenever and wherever as there are various mediums of practicing. You can go to a class, you can look up videos on Youtube, or you can read books on yoga. I personally follow a lot of yoga instructors on social media and try to figure out how they get into certain poses. No matter how you choose to learn, I promise if you give it an honest try that you will see an improvement in your life.

 

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Cold Virus

Cold Season is Upon Us!

If you’re like me, cold season has finally caught up to you. I’m not talking about the snow and negative temperatures cold, I’m talking about the sneezing and coughing cold. Did you know that the viruses that cause the common cold spread more easily in dry, cold air? This explains why colds go around this time of year. In the winter months we spend more time indoors, closer to other people, which means we are exposing ourselves to germs more often. That also explains why so many people are plagued with the common cold this time of year. Follow these simple steps to avoid getting the dreaded common cold:

  • Get enough sleep- Getting enough sleep helps boost your bodies immune system which will help fight off the cold virus.
  • Wash your hands- Wash your hands frequently. Make sure you are using soap and that you wash your hands for at least 20 seconds.
  • Disinfect surfaces- Use household disinfectant to clean surfaces that are commonly touched. This may include doorknobs, handles, phones, counter tops, remotes, etc.
  • Avoid touching your eyes and nose- The easiest place for the cold virus to enter your body is through your eyes and nose, which we commonly touch without realizing.  Be aware.

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Grandparentsheart

Be Heart Healthy-Cardiovascular Screening

 

 Heart Screening Overflow will be March 19th.

(spots still available)

 

The leading cause of death in Madison County is cardiovascular disease. Fortunately, this condition can be prevented or delayed. Madison Memorial Hospital is here to keep you healthy!

On February 27th we are offering our annual preventative care screening for only $90, a small fraction of the normal price, to help everyone!

These screenings are cash, check, or card basis; or you may complete a payroll deduction, and it will not be billed to the insurance. This will be open until appointments are filled.

Call 208-359-9800
cardiovascular screening bottom

We have joined with Idaho Heart Institute to offer this screening to provide you with information that will help you make the right decisions for your life.

Each of the screenings below will help determine your heart disease risk:
• Stroke screening Ultrasound: Checks for narrowing and blockages of the main arteries in the neck.
• 12-lead Electrocardiogram (ECG): Measures the electrical activity of the heart.
• Blood Cholesterol and Hemoglobin A1c Measurements*: Checks A1c levels in blood.
• Abdominal Aortic Aneurysm Ultrasound: Checks for an aneurysm, a bulge or weakness in the aorta, the major blood vessel in the abdomen.
• Peripheral Artery Disease Screening: Screens for blockages and plaque buildup in the legs.
• Body Mass Index: Assesses your body weight relative to height.
• Blood Pressure: Measures the blood pressure against the walls of the arteries.

*The blood work portion of the screening (blood cholesterol and hemoglobin A1c measurements) is optional. If you choose not to complete blood work, the cost of the remaining six screening tests is $75

This screening will specifically identify your risk factors and recommend a course of action to help you improve your heart and vascular health!

 

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