Move More Month

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Every April, the American Heart Association celebrates Move More Month to try and get people to improve their heart health through exercise.2 While the pandemic has disrupted many people’s exercise routines, there are still ways to stay active. Even small amounts of exercise can lead to significant health benefits.

Exercising Tips

The recommended amount of exercise a week is at least 150 minutes of moderate activity or 75 minutes of vigorous activity. 7 Here are some ways you can boost your activity level even with a busy schedule:

  • Walk and talk: If you are occupied with work calls, make it a habit to walk while you talk.7
  • Park further away: By parking farther away, you can get in those extra steps while avoiding parking stress.7
  • Take the stairs: This is a simple way you can get your heart rate up. Even if it is just a floor or two, every step counts!7
  • Try this 10-Minute Workout: You can do each exercise for about 30 seconds with 30 seconds of cardio between exercises.7

Overtime, any amount of exercise starts adding up. Did you know that:

  • 10 minutes of stretching is like walking the length of a football field.6
  • 2.5 hours of walking every week for a year is like walking the state of Wyoming.6
  • Dancing for an hour each week is like walking from Chicago to Indianapolis.6
  • 20 minutes of vacuuming is like walking a mile.6

Benefits of Exercising

A government study estimates that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week, potentially setting themselves up for years of health problems.3 There are countless reasons why exercising on a regular basis improves your health. Some benefits of exercising include:

  • Promotes better sleep
  • Combats against health conditions and diseases such as stroke, high blood pressure, depression, anxiety, arthritis and heart disease.5
  • Improves mood
  • Increases your energy
  • Improves blood flow (circulation)
  • Boosts your levels of good cholesterol

Check with Your Doctor & Get Started Today!

Checking with your doctor before exercising is never a bad idea, depending on your condition(s) there could be some important precautions you need to take. They will also be able to provide recommendations with pain reduction and necessary dietary adjustments. If you feel nervous starting alone, you might want to consider a group exercise program. You might also find condition-specific programs at your local hospital or clinic.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. https://newsroom.heart.org/events/april-move-more-month
  2. Move More Month: Tips to stay active under quarantine | OSF HealthCare
  3. National Health Statistics Reports, Number 112, June 28, 2018 (cdc.gov)
  4. Move More Month: The Benefits of Moving and How to Get Going (sunshinebehavioralhealth.com)
  5. Exercise: 7 benefits of regular physical activity – Mayo Clinic
  6. https://newsroom.heart.org/events/april-move-more-month
  7. No Time for Exercise? Here Are 7 Easy Ways to Move More! | American Heart Association

Celebrate Move More Month!

Person walking up stairs
Image Source: Bruno Nascimento/Unsplash

Did you know that even small amounts of exercise can lead to significant health benefits? Because of this, the American Heart Association is urging adults to get moving, starting this April. A government study estimates that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week, potentially setting themselves up for years of health problems.1 The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life. Are you one of the 4 out of 5 Americans not meeting the guidelines? Get started today!

How much should you be exercising? 2

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

What are the benefits of exercising? 3

There are numerous reasons why you should exercise on a regular basis. For starters, your overall mood will improve. Regular exercise can relieve stress, anxiety, depression and anger. In addition, there are multiple health benefits. Being more active can help you:

  • Lower your blood pressure
  • Boost your levels of good cholesterol
  • Improve blood flow (circulation)
  • Keep your weight under control
  • Prevent bone loss that can lead to osteoporosis

Have any Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. https://www.cdc.gov/nchs/data/nhsr/nhsr112.pdf
  2. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  3. https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing

Exercise Can Improve Your Chronic Condition Health

Man running on a dirt road
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While exercising can be beneficial for anyone, people with chronic conditions can significantly improve their health and manage their symptoms. If you’re concerned about how often you can exercise or which exercises are safe, talk to your doctor before starting your routine. Find out what you need to know about chronic conditions and exercise!

How Can Exercise Improve Your Symptoms?

There are four main types of exercise that can help you manage your symptoms and improve your health; Aerobic, High-intensity, Strength training and flexibility exercises (You can find descriptions of each, here). By practicing one or more of these exercise methods, you’ll be able to directly impact your chronic conditions symptoms.

For example1:

  • Heart disease. Regular exercise can help improve your heart health. Recent studies have shown that interval training is often tolerated well in people with heart disease, and it can produce significant benefits.
  • Diabetes. Regular exercise can help insulin more effectively lower your blood sugar level. Physical activity can also help you control your weight and boost your energy.
  • Asthma. Often, exercise can help control the frequency and severity of asthma attacks.
  • Back pain. Regular low-impact aerobic activities can increase strength and endurance in your back and improve muscle function. Abdominal and back muscle exercises (core-strengthening exercises) may help reduce symptoms by strengthening the muscles around your spine.

Check with Your Doctor & Get Started Today!

Checking with your doctor before exercising is never a bad idea, depending on your condition(s) there could be some important precautions you need to take. They will also be able to provide recommendations with pain reduction and necessary dietary adjustments. If you feel nervous starting alone, you might want to consider a group exercise program. You might also find condition-specific programs at your local hospital or clinic.

Have any Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Source:

  1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049

Managing Your Migraines

Person holding coffee cup reading a book
Image Source: Nathan Dumlao/Unsplash

While medications can help treat and manage migraines, there are plenty of other healthy habits that can sometimes help prevent migraines. Lifestyle choices that promote good health can also reduce the frequency and severity of your migraines.1 Here are a few ways you can change up your routine to help prevent migraines:

Create Good Sleep Habits

Oftentimes, migraines can be triggered back lack of sleep. It’s important to not only build a good routine, but have proper sleep hygiene including:

  • Minimize Distractions: Stay off your phone and don’t watch TV in bed. It’s important to save your bedroom solely for sleep.
  • Reduce Stimulants: Avoid caffeine and other stimulants that can interfere with sleep a few hours before bed.

Exercise & Eat Healthy

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.1 Your diet can also impact your migraines, it’s important to keep track of what you eat and try to identify and potential triggers.

Keep a Migraine Diary

Triggers can vary for any person who suffers from migraines. It’s important to keep track when your migraines start and what you were doing before, to help identify any possible triggers. According to the mayo clinic, until recently, avoiding migraine triggers was considered the best advice. But new research suggests this may actually increase sensitivity to potential triggers. A more useful approach may be to learn to cope with these headache triggers by using behavioral management techniques, such as identifying and challenging negative thoughts, relaxation training and stress reduction.

Have any Questions for us?

Contact the Tria Health Help Desk at 1.888.799.8742

 

Source:

  1. https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242