July 15, 2006
by Angela Hochreiter, MPH, RD, YKHC Healthy Hearts Program Coordinator
In our great-grandparent's generation, there was not much heart disease. This is because people were so physically active. They worked outside to grow, herd, hunt and gather their food. They chopped wood and hauled water. They walked or ran most places. They danced and played running games.
Today, we drive cars instead of walking. We sit at desk jobs. We sit in front of televisions. Instead of hanging fish and picking berries, we buy food already prepared at the grocery store. Instead of physical activity being part of our everyday lives, we have to make time for physical activity.
While our lives today are easier in many ways, our hearts are suffering. Physical activity helps to strengthen our heart muscles. It lowers our blood pressure and our blood cholesterol, which reduces our risk for heart disease. Physical activity helps us keep our weight at a healthy level, which also reduces blood pressure, blood cholesterol and the risk of heart disease.
Physical activity also relieves stress and makes us feel better. Physical activity actually releases chemicals in our brain that combat depression. Besides, many kinds of physical activity are fun! Walking, dancing, and playing basketball give us social time with our friends and family. So, why don't we turn off the television and go outside to play?
Sometimes, it is just a matter of changing habits. Can you walk to the store instead of driving a car? Can you park your car farther from the store so that you walk a little more through the parking lot? Can you get up from the couch to get something you need, rather than asking your child to bring it to you?
Just 30 minutes a day of physical activity can reduce the risk of heart disease. This does not have to be all at one time. It can be for 10 minutes three times a day. Any activity is better than no activity.
Walking is the easiest way to start exercising. You can do it at almost any age. You can do it when you are in almost any shape. You don't need any special equipment. It does not cost anything. You can do it almost any time and any place. It almost never causes injuries. You can do it with other people, including your children. You don't need a babysitter.
To benefit from walking, you should feel your heart beat faster than usual. You can start slow and build up to walking faster, farther and for a longer time.
Our Native dances and games are also great ways to strengthen our hearts. We are not only keeping our culture and spirituality alive, but we are also reducing our risk of heart disease.
In this monthly column, I will be sharing other ways to reduce your risks for heart disease. Also, you can call me at 543-6999 if you want more information about heart disease and how you can get involved to strengthen the heartbeat of our community.