Healthy Habits, - Healthy Life

Healthy Habits,

Brought to you by the Clark County Health Department. Your source for trusted information on various health, wellness, and safety topics!

By Katie Cook, BSN, RN The Clark County Health Department is happy to promote health and wellness to our county residents. In this twice-monthly column, we hope to provide readers with reliable health information. This series will be on heart health, including what it is, signs and symptoms of a heart attack, and habits to keep us happy and healthy.

While the last volume of Healthy Habits spoke to quitting smoking and alcohol consumption, I wanted to focus on something more fun and inspiring this time.

As someone who was very physically active in high school, and then very inactive during my college and young adult years, I definitely feel better the more active I am. Exercising gives me time to myself and my thoughts, and time to work out my anxieties. It also benefits our heart and overall health when we exercise. Oxygen and blood flow throughout the body, and our heart gets stronger.

According to the American Heart Association, some of the big benefits of exercising are:

❤ Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy.

❤ Better sleep, including improvements in insomnia and obstructive sleep apnea.

❤ Improved cognition, including memory, attention, and processing speed.

❤ Helps to prevent weight gain, obesity, and related chronic health conditions.

❤ Better bone health and balance, with less risk of injury from falls.

❤ Fewer symptoms of depression and anxiety.

❤ Better quality of life and sense of overall wellbeing. Now that we know the why behind physical activity, let’s get into my favorite: the how. What does physical activity look like for you?

Adults should aim for 2.5 hours a week when they move their body with moderate intensity. Moderate intensity means you are breathing hard but can still hold a conversation easily. If you are breathing hard while exercising and cannot hold a conversation, this means you are at an intense exercise level.

Do you feel like 2.5 hours seems like a lot? Do you feel like you don’t get that amount of physical activity in a week? You’re not alone. Only about one in five adults are exercising enough. If this goal seems unattainable, start small!

If you consistently sit at a desk for work, or find yourself to be living a more sedentary life, a good way to start is to stand more often. You can also set a timer as a reminder to get up and walk around frequently throughout the day. Aim for five minutes at a time for each session for a week, and slowly build the amount of minutes up over time.

Remember, moving your body can look different for everyone. Shoveling snow or going for a walk counts toward your daily physical activity. Completing a free YouTube workout, swimming, or going to the gym will earn you bonus points! Start with light weights, short videos, or short distances to build stamina.

Make sure to consult your doctor before starting any regimens or participating in activities your body is not used to doing.