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| Dianna Malkowski |
by
Dianna Malkowski, Physician Assistant & Nutritionist
February is
American Heart Month, and people of all ages and levels of mobility can take
steps toward better heart health.
Heart
health is integral to quality of life at any age. It’s an important
cause for us here at The CareGiver Partnership. Heart-related
illnesses and medications can contribute to incontinence because of several
factors, such as fluid buildup, reduced mobility and drug side effects.
Exercise
is one step toward better heart health. Any exercise can be part of a fitness
routine, including gardening, dancing, walking and using light hand weights
while watching TV. Activities that get your heart and blood circulation moving,
make you feel stronger and keep you flexible can be good choices.
Here
are five easy ways people of any age and mobility can start moving toward
better heart health:
1. Choosing
enjoyable activities. Incorporating fun
activities, changing them up for variety and asking friends to join can make
exercise enjoyable. Exercise classes may be found at senior centers, churches, health
clubs, and park and recreation departments. For more information on beginning a
walking program, visit the American Heart Association’s Start Walking
Now page.
2. Setting
reasonable goals. After getting a doctor’s permission to begin an exercise
program, it can be helpful to set short- and long-term goals. Goals will depend
on activity levels, but an example for a sedentary senior might be to build to
30 minutes of activity three times per week, with a long-term goal of five
times a week.
3. Making
exercise part of an overall healthy lifestyle. Simple steps toward better heart
health include following a nutritious diet low in saturated fats, trans fats,
cholesterol and sodium; maintaining a healthy weight; monitoring blood pressure and
cholesterol levels; avoiding smoking; limiting alcohol use; managing diabetes;
and taking medications as prescribed.
4. Putting
safety first. Tips for avoiding injury include wearing comfortable, flat shoes
and loose clothing, paying attention to weather conditions and slippery
surfaces outdoors, and staying alert and aware of other people and traffic.
5. Celebrating
acheivements. Keeping an activity journal is an easy way to track progress and
celebrate success. Rewards for meeting goals might include a new fitness gadget,
a healthy cookbook or a relaxing pedicure to welcome summer.
Dianna Malkowski is a Board Certified
Physician Assistant and Mayo Clinic trained nutritionist specializing in
diabetes, cancer, wound healing, therapeutic diets and nutrition support. She
serves on the board of professional advisers for The CareGiver Partnership and
enjoys working with patients and caregivers alike. Ask Dianna a
question.
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