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Health & Wellness Spotlight

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Exercise and Cardiovascular Health

M. Javed Ashraf, MD, MPH
Department of Cardiology
Truman Medical Center
 

A sedentary lifestyle is one of the major risk factors for conditions such as hypertension, diabetes mellitus and high cholesterol for cardiovascular diseases. Each year about 250,000 deaths in the USA are attributable to a lack of regular physical activity. Evidence from a number of scientific studies shows that reducing these risk factors decreases the chance of having a heart attack and stroke. Regular exercise has a favorable effect on these risk factors and protects from cardiovascular diseases. With regular exercise as much as 30% to 40% reduction in cardiovascular events is possible by simply meeting current recommendations for life style modification.

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Did You Know?

Exercise can lower blood pressure, improve heart function, prevent muscle loss and improve brain function

Bowling offers enhanced flexibility and range of motion and can burn between 170-300 calories.

Dancing can improve your mood. It is an intense form of exercise and when you exercise your body releases endorphins, a “feel good” chemical in your blood stream.

Men who eat two or more servings of tomato products a week average a 35 percent reduction in prostate cancer risk.

To prevent spreading germs, do not use your hands to cover your cough or sneeze. Instead use a tissue or the inside of your elbow.

Eggs contain protein that is important for brain and muscle development.

The CDC recommends washing your hands often with soap and warm water for at least 20 seconds to help prevent the spread of cold and flu. If soap and water are not available, use an alcohol-based hand rub.

Cooking together can offer both family and nutritional benefits. Research shows that children are more open to trying new or healthy foods when they help prepare them.

Just 1/2 cup of broccoli a day protects you from a number of cancers, particularly cancers of the lung, stomach colon and rectum.

Smoking is the single most common cause of preventable deaths. Each year, more than 430,000 people die as a result of a smoking-related disease. Yet, more than 50 million continue to smoke, including more than 3 million teens.

Engaging in meditation regularly can help you achieve a reduction in blood pressure and heart rate.

Cycling increases blood flow and reduces your risk of high blood pressure and heart disease.

Studies indicate that the flu vaccine has been shown to prevent influenza in 70-90% of healthy adults under the age of 65 years.

An apple a day can keep the doctor away. Apples contain vitamins A and C, which are effective at lowering cholesterol levels and the risk of cancer.

Drinking a glass of pomegranate juice a day for one year reduced blood pressure and slowed down the bad LDL cholesterol oxidation.

The antioxidants found in blueberries can help keep your brain functioning correctly. They are also high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

Participating in three hours of tennis per week can cut your risk of early death from any cause by 50%.

On average, every minute of walking can extend your life 1.5 to 2 minutes. That’s a 2 to 1 trade-off.

People who regularly walked their dogs reduced their risk of developing diabetes by 30% and depression by 35%.

Eating salmon once a week can lower the risk of heart attacks by half and also lower blood pressure.

Bananas, strawberries, and oranges are high in fiber and can provide health benefits such as lowering your risk of diabetes and heart disease.

The Health & Wellness Center at the Lucile H. Bluford Branch is a partnership between The Kansas City Public Library, Truman Medical Centers, and the Health Sciences Institute of Metropolitan Community Colleges - Penn Valley. Funding for the project was made possible in part by a grant from the Health Care Foundation of Greater Kansas City.