The heart matters

Sometimes you have one of those weeks where it just seems you hear such similar stories from so many people, you wonder what it all means. This last week was one of those weeks. It seemed that every time I turned around, I was talking to someone about issues of the heart - and I mean their actual heart. Some have hearts that have electrophysiology issues, others have hearts that have problems with the heart muscle, and still others have issues with blockage of the important arteries to the heart.

Whatever the case, the heart is a vital part of the cardiovascular system and its health is of the utmost importance. The heart's health must be addressed when you are planning your fitness goals in a specific way. It is not enough to say," Well, I walk at work and when I go to Costco after work." It has to be more than that, on a daily basis.

According to the National Institute of Health (NIH), 1 in 4 women die from heart disease; the Center for Disease Control and Prevention (CDC) states the same statistic is true for men. They also reported that half of all the men who die suddenly of coronary heart disease have no previous symptoms. No symptoms - that's almost unbelievable. The most common form of heart disease in both women and men is narrowing or blockage of the coronary arteries, which are the blood vessels that supply the heart muscle itself.

The CDC states the key risk factors are high blood pressure, high LDL cholesterol and smoking. They further report that at least 49 percent of all Americans have at least one of these three risk factors. That is a staggering statistic. Other medical and lifestyle issues that might contribute are diabetes, obesity, poor diet, physical inactivity and excessive alcohol use.

As you look at these risk factors, you can see that many of them are something you and I can control. Of course, as a physical therapist, I would like to think the first one out of the gate should be your level of physical activity because as you increase the level of physical activity, often a lot of the other risk factors are gone, such as high blood pressure, high cholesterol and obesity.

So what's the best way to begin this lifestyle change? Well, first talk with your doctor regarding your desire to be well. A thorough physical evaluation with your doctor, with blood work, etc. needs to be done to create a baseline for your current health, and then they will give you the go-ahead to begin.

The next step is to contact your physical therapist because they develop health plans every day for everyone from athletes to kids to seniors, and they are good at it. One important aspect is for you to have a three-part plan to incorporate all aspects of your health: flexibility, strengthening and, most important for your heart, daily aerobic activity.

Remember, aerobic activity is what your heart needs to create new blood supply to the heart muscle. If you have even a small blockage of an artery, with daily physical activity, often the body will make new vessels coming from the site of the blockage. This physical activity needs to be for at least 30 minutes a day with your heart rate in the training zone of 60-80 percent of your max heart rate.

You can figure this by subtracting your age from 220 and multiplying that amount by 60 to 80 percent. For example, if you are 40 years old, you subtract that from 220 to get 180. Then, you would multiply 180 by 60 percent, and this is the lowest heart rate level you would work out at. Then multiply 180 by 80 percent, and this gives you the highest heart rate level you would work out at. This is the key of heart health, working in the training zone for at least 30 minutes a day.

There are a variety of ways to monitor your heart rate during exercise, and the new fitness technology gadgets are fabulous for this. Garmin, Ekho, and Polar are a few companies that make these types of easy-to-use monitors. You wear them on your wrist, so it is easy to see and read. Some of them have a chest band, and these are the most accurate usually. They help you determine if you are working in your target range for your age. Then, track and compile your data from the monitor and watch your health changes happen.

It is actually so exciting to think that you are in charge of your health, and that you can change your life just by making a commitment to your heart on a daily basis. Thirty minutes a day, that's all it takes.

Sheree DiBiase, PT, and her staff can be reached at Lake City Physical Therapy in Coeur d'Alene at (208) 667-1988 and in the Spokane Valley at (509) 891-2623 for a health and fitness evaluation.