Tag Archives: exercise

Ergonomics, General Safety Issues

FIVE TIPS TO PREVENT COMMON JOINT INJURIES (GUEST POST)

Are you looking after your joints? As the places in our bodies where bones meet, joints are essential for everyday movement. They are also very susceptible to damage and injury.  According to statistics from safeworkaustralia.gov.au, chronic joint conditions or strains of joints represented 40% of employees who received work-related compensation in 2010.

Some of the most common joint injuries include sprains and strains in the back, knee, wrists, ankles, wrists and elbows. Inflammatory joint conditions can also be very painful and sometimes debilitating. Examples of these include arthritis, bursitis, carpal instability, tendonitis and plantar fasciitis.

Here are five pointers to help you prevent common joint injuries. These can be applied effectively in the workplace but are also relevant for everyday activities like gardening and home maintenance.

Don’t overuse body parts that are already injured

Already suffering from pain and inflammation in your joints? Avoid putting undue strain on those affected areas. When working with an injury you need to keep in mind that tired sore muscles will not be working at optimal levels of strength. Trying to work through the pain can often cause further damage.

Correct lifting techniques

When heavy or awkward lifting is involved as part of your job make sure you know and use correct lifting techniques. These include bending at the knees and hips so that, instead of your back to taking the strain, your major muscles do the hard work instead.

Companies should have a manual detailing safe lifting on hand for staff to read.

Avoid repetitive movements for long periods and take a break

Repetitive Strain Injury (RSI) is a potentially debilitating condition resulting from overusing mainly upper body parts (hands or elbows) to perform a repetitive task, such as typing, clicking a mouse, or work on an industrial chain). Vary your work tasks so that you get a break between those tasks that might lead to RSI.

Keeping a prolonged sitting or standing position can also lead to joint inflammation conditions like carpal tunnel syndrome, tendonitis and plantar fasciitis. Contact your OHS representative to report your problems or concerns and ask to get a more ergonomic work desk or seat. Consult an occupational therapist who can come to your workplace and help you set up your workstation correctly.

Keeping fit outside of work

Maintaining a healthy body weight and exercising including strengthening exercises can help to reduce stress on joints. Stretching is equally important to keep muscles supple and relaxed.

Incorporate stretching as part of your daily routine. At work it’s optimal to get up from your workstation and take a short stretch every 20 minutes.

Know your limits

Depending on your age, size and physical fitness your joints will be able to undertake various amounts of strain. Stop at the first sign of pain or irritation in your joints. Know when a task is too much for you and avoid undertaking those tasks that push you too far

Working within a range of motion and not over extending your joints helps to prevent common injuries such as sprains, strains and the onset of problems such as Bursitis.  Work related injuries will often require a discussion between your doctor, rehabilitation counsellor and employer.

Even normal, healthy joints deteriorate over time. It’s important to protect your joints and maximise their use, mobility and function now to save you a world of pain later in life.

While the best treatment is prevention, if detected early there are many options to help with joint pain such as physiotherapy, chiropractic treatment or massage. With the rise in popularity of natural alternatives you can also find many other natural ways to help with joint injuries such as the OSMO Patch which can help decrease swelling and inflammation.

 Author Bio: Danniel Jacques holds a B.Med.Sci from UNSW and is passionate about joint health and the benefits and importance of exploring natural alternatives in health care.  Google plus page – https://plus.google.com/u/0/b/109883296254635691947/106413800886668779908/

Note: Texas America Safety Company and Blog4Safety want to thank Danniel for this valuable information.  Taking care of your joints at a young age will benefit your body as time and age progress.  Added support of joints, such as elbows, knees, and back may be needed to help protect those joints that are overused. pb

General Safety Issues, Health Issues

“LOVE YOUR HEART” MORE THAN EVER THIS MONTH!

Our heart is the major organ that keeps our bodies going.  February is American Heart Month, the time of year that several organizations, such as the American Heart Association want to impress upon us the importance of taking care of our hearts.

Did you know that heart disease is preventable and controllable?  It seems that we wait until something happens, such as a scare with heart problems before we do anything about it.  Barring predisposed heart disease, most of us are born with healthy hearts.  Exercise and proper diet are very important things to keep our entire body healthy, beginning in childhood. 

Each year, around 715,000 Americans have a heart attack.  About 600,000 people die from heart disease in our country every year, averaging one out of every four deaths.  Heart disease is the leading cause of death for both men and women.

The Centers for Disease Control and Prevention recommend that it is not too late to start your journey to better heart health by taking one step at a time.  Here are their recommendations:

  • Don’t become overwhelmed, or go it alone.  Get your friends and family involved and you will all be healthier for it.
  • Take one day at a time; if you fail to follow heart healthy rules today, start over tomorrow.
  • Reward yourself.  Do fun things, such as taking a walk with a friend, rather than sit on the couch eating snacks. 
  • Eat a healthy diet.  Choose fruits and yogurt rather than candy and ice cream.
  • Watch your weight. 
  • Monitor your blood pressure.
  • Don’t smoke.
  • Exercise regularly.
  • Don’t overdo alcoholic beverages.
  • Keep a check on your cholesterol and triglycerides.
  • If you are diabetic, monitor your sugar levels faithfully.
  • Follow your doctor’s instructions and take your medicine as directed.

Here are the warning signs for heart attack from the American Heart Association:

  • Chest discomfort.  This usually last more than a few minutes, and may feel like pressure, squeezing, fullness or pain.
  • Discomfort in other areas of the upper body.  Some persons who have had heart attacks reported symptoms in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath.  This could happen in addition to or without chest discomfort.
  • Breaking out in a sweat, nausea, or lightheadedness.

The American Heart Association also shares warning signs for stroke:

  • Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.
  • Sudden confusion, trouble speaking or understanding.
  • Sudden trouble seeing in one or both eyes.
  • Sudden trouble walking, dizziness, loss of balance, or coordination.
  • Sudden, severe headache with no known cause.

If you or someone you know has any of these signs (either heart attack or stroke), call 9-1-1!  Check the time so you will tell the EMS team what time the symptoms first appeared.  If given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.  In the event of symptoms of heart attack, call EMS or have someone drive you to the nearest hospital immediately.  Do not drive yourself, unless there’s no other option.

The best Valentine you can give your family is to take care of your heart every day.  My husband had a quadruple heart bypass seven years ago, which was a very scarey event for him and our family.  Thankfully, he takes better care of himself and exercises regularly. 

Last, but not least, remember this Friday, February 7th is National Wear Red Day to remind everyone to love their hearts!

Sources: CDC, American Heart Association

General Safety Issues, Health Issues

HOW TO FIGHT STROKE AND OTHER HEART DISEASES (GUEST POST)

Cardiovascular diseases include all the diseases of heart like coronary heart diseases,  stroke, heart failure and congenital heart disease,  etc. Coronary heart diseases also include congestive heart failure,  angina and heart attack. Circulatory system diseases are hence a part of this category.

Every year thousands of people die each year die due to these cardiovascular problems.  The highest numbers of death reports are due to coronary heart disease followed by stroke.

The different types of heart diseases are as follows:

  • Coronary heart disease:

This type of disease include blockage of the vessels that carry blood to the heart. The major risk factors are high blood pressure, high cholesterol, inactive life style,  unhealthy diet, tobacco use and ageing.

  • Stroke:

Strokes are the result of disruption of the blood to the brain. This is either due to vessel rupture or due to blockage. This sometimes causes chest pain or angina.  Most stroke victims can wind up in a coma.

  • Cardiomyopathy:

It is also called heart muscle disease; it results in stiffening of the heart muscles that result in the less efficient pumping of the heart.

Heart failure

Heart failure does not mean that heart is no longer working. But it means that the heart is pumping and supplying oxygen to the body at much slower rate.

  • Rheumatic heart disease

Heart and its valves are damaged due to a rheumatic fever, caused by streptococcus.

  • Congenital heart disease

These are the malformation in the heart structure or function since birth: holes in heart, abnormal chamber/valves of heart.

  • Peripheral arterial disease

This is caused when fat and cholesterol deposits results in the buildup of plaque in the arteries supplying blood to the peripheral areas.

The decrease in the blood flow to the heart causing heart attack or stroke have the following symptoms:

  • Chest pain
  • Shortness of breath
  • Pain or discomfort in arms, shoulder, neck and jaw
  • Feeling weak
  • Fatigued

The symptoms seen that of heart problem in women are slightly different from males. They may have the following symptoms:

  • Indigestion
  • Fatigue or nausea
  • Sleep disturbances or insomnia
  • Shortness of breath

How to fight cardiovascular diseases?

  • Quit smoking or at least start with small initiatives
  • Exercise
  • Eat healthy
  • Lower stress

Heart disease can be prevented up to a large extent (about 50%) by quitting tobacco use and also through taking medications ordered by your physician, correct diet, and exercise.   Aspirin is recommended as an immediate medicine to take if you think you are having a heart attack.  Some doctors put their heart patients on a low-dose aspirin daily regimen.

  • Eat healthy(heart-healthy foods)

Boost your omega 3 fatty acid count from the food items like salmon, walnut, canola oil, cod liver oil, whole grains, and flaxseeds. This will help you fight heart problems better.

  • Get proper sleep to relax your mind and body
  • Avoid stress triggers as these are lay a lasting impression and can bring a person down to depressive stage. This further can be a big risk for heart.
  • Medicines like Crestor 10 mg are well recommended by doctor for cardiovascular diseases. Crestor is manufactured by IPR Pharmaceuticals, a pharmaceutical giant contains Rosuvastatin as an active ingredient in it. Crestor acts by interfering in the synthesis of cholesterol and steroids. Crestor is an ideal drug for the treatment of heart diseases and is the fifth highest selling medicine in U.S.A.

Our thanks to Meggie Haneckow for submitting this article.  Stay heart healthy at work, play, and home.  If you have a chance to exercise at work, take advantage of one way to keep your heart at its top performance!

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General Safety Issues, Health Issues

HOW TO STAY HEALTHY IN THE WORKPLACE (GUEST POST)

It is a well-acknowledged fact that one’s workplace is his health’s worst enemy. When we are single-mindedly focused on our work in the closed confines of an office, our body bears the brunt of it. As a result: 

  • Muscles become sore, joints begin to ache.
  • Weight gain is practically inevitable.
  • Eyesight weakens.
  • Stress levels are on an all time high. 

Since the body has to suffer due to your commitment to work, why not do a little something to lighten its burden? Here are some tips on how you can keep your body fit and healthy, even while at the workplace.

Don’t Be a Vegetable

If you simply sit on your desk all day, your sedentary lifestyle will eventually impact your weight. In fact, a USA-based study by CareerBuilder found that 41% of professional employees claim that they gained weight at their present job. 

Even without statistical evidence, it would not be hard to believe that bad working habits cause weight gain. So, what can you do to avoid this, while in the office? Make the following small changes: 

  • Do not simply sit at your worktable. Move around. For instance, walk about when reading a file. Stand, if nothing else.
  • Whenever possible, get up and contact a colleague personally instead of using the phone.
  • Take the stairs as frequently as possible.
  • If you are really motivated, keep some simple exercise equipment underneath your desk – dumbbells or restriction bands perhaps. If your office has a gym, well, nothing like it; go at least thrice a week.
  • Eat breakfast daily and carry your own lunch to office. 

Take a Break

If you keep working non-stop, not only does your mind and body, but even work output suffers. Thus, incorporate the following habits into your schedule: 

  • Every one hour, get up and stretch before resuming work.
  • Never have lunch at your desk. Your lunch break is the time to give rest to your mind and relax your body as well. 

Surf the Net Quick

As per a recent research by the National University of Singapore, web-browsing rejuvenates exhausted employees and enhances their productivity levels. Thus, each time, after your hourly stretch, surf the internet for a quick five minutes. 

Do whatever you like – read some news, watch a video or two or visit your favorite blog. However, make sure whatever you do takes only a few minutes and does not distract you from your work. 

No Smoking   

Most people take to smoking to beat the stress in office. Their ‘breaks’ from work comprise of smoking outside the building. If you’re doing this too, you are just inviting trouble. 

Remember, it is never too late to quit. Even if you’ve been smoking for years, motivation, and a suitable smoking cessation aid can help you kick the butt for good. There are several options to help quit smoking: 

  • Nicotine Replacement Therapy which may gradually wean you off cigarettes.
  • E-Cigarettes, which may be quite helpful for chain-smokers since they re-create the experience of smoking and thus reduce cravings.
  • Counseling and medication, for which you will have to consult certified professionals. 

About The Author: Vani  Chugh is a professional blogger with a special interest in the technology and health niche. She currently writes blogs and guest posts for ecigarettereviewed. Please click here to visit the website.

 

Links To Studies Used:

  1. http://www.careerbuilder.com/share/aboutus/pressreleasesdetail.aspx?sd=5%2f30%2f2013&siteid=cbpr&sc_cmp1=cb_pr760_&id=pr760&ed=12%2f31%2f2013
  2. http://abcnews.go.com/Health/ways-stay-healthy-work/story?id=14363408#2
General Safety Issues

BOOSTING TRUCK DRIVER SAFETY PERFORMANCE (GUEST POST)

Most companies in every industry agree that it’s crucial to have a safe working environment. But assessing safety and maintaining it across the board and over time can be challenging in certain types of businesses.

For instance, freight transportation outfits—the companies that hire truckers to haul food, fuel, livestock and other goods all over the country to ensure that store shelves are stocked and tanks stay full—often have a tough time keeping tabs on the behavior of drivers on the road. Are the trucks running well? Are drivers well-rested and alert? Are routes hazardous or being hit with dangerous weather? A fleet management company must find ways to answer these questions to ensure that drivers are working safely.

Instinctively, you may look at ratings provided by the U.S. Transportation Department, but these don’t seem to accurately reflect a company’s highway safety performance. According to Bloomberg, a Wells Fargo Securities study indicates no correlation between a company’s official safety scores and the number of accidents on its record. The federal scores don’t just rate accidents; they also consider things like paperwork violations. But they don’t factor in wellness considerations such as how much exercise a driver gets or the food choices she makes.

Among the 28 safety management components identified by the Federal Motor Carrier Association are driver’s training, communication between managers and drivers, on-board safety monitoring, fatigue management (hours driven versus break time) and driver health, wellness and lifestyle. These considerations are separate from vehicle maintenance and inspection issues.

Here are a few tips for improving safety in these categories:

Driving Time

Common sense tells you that if someone drives for too many hours without a break, he’s likely to fall asleep at the wheel or at least become drowsy and slow to respond to traffic and road hazards. Unfortunately, traditional paper logs for documenting driving time and breaks make it easy for drivers to make mistakes or even intentionally fudge the records to wedge in more distance and improve performance. But safety suffers in this situation.

To improve the accuracy of driver logs and remove this burden from drivers, consider installing an EOBR (Electronic On-Board Recorder) on each vehicle. This device automatically records drive time; some will even alert drivers to stop when they’ve been on the road for too long. This device can also help spot problems on the road and notify drivers of other problematic issues.

Vehicle Condition

When a vehicle is on the road, managers can’t easily determine how it’s operating and what condition it’s in unless the driver phones in with a problem. But it’s not too hard in most cases to give the truck a checkup when it stops at the warehouse or hub. Make a point of adding a routine check to these stops. Doing the check when products are being loaded or unloaded means this important safety process can get done without incurring extra down time.

Driver Health

Forgetting about the importance of exercise is often easy when you’re sitting in a truck all day. It’s also tempting to stop at fast food places instead of choosing wholesome food. After all, eating in a sit-down restaurant or walking a mile or two takes time, and most drivers want to complete deliveries as fast as possible. But making smart food choices and fitting in daily exercise is a matter of good health and safe driving.

Consider starting an employee education program to remind drivers that bad habits like smoking and overeating can negatively affect their professional performance. You can also encourage healthier behavior to improve safety by offering specific ideas for healthy ways to eat and exercise on the road.

The safety of long-distance truck drivers is ultimately up to more than just the drivers themselves. Trucking companies need to ensure certain health and safety measures are observed throughout all phases of travel. It’s a natural inclination to want to accomplish as much as possible for the least amount of money, but the safety of individual truckers and others on the roadway is too crucial to be relegated to a secondary concern.

Danielle is a student of the Kelley School of Business, majoring in marketing and supply chain management. In her relatively short time dealing with operations and logistics, she’s witnessed far too many accidents and seen the effects of unhealthy driver lifestyles. By raising awareness of the issues that lead to these problems, she hopes to help decrease truck driver safety performance over time.

General Safety Issues

SAFETY TIPS FOR PREVENTING INJURIES FROM WORKOUTS OR WORK (GUEST POST)

People love to exercise and keep healthy, but a few  precautions should be taken in order to prevent an injury during your workout.  Some typical workout injuries can include; knee or shoulder injuries, wrenched  ankles, dislocated or sprained wrists, shin splints or tendinitis, and many  other general muscle pulls and strains. Here are five safety tips for preventing injuries during your  workout, each aimed at helping you to keep yourself safer. (You might consider using a lifting belt to support your back.) Besides suffering  fewer injuries, you will also find yourself able to keep a steady exercise  schedule thanks to less downtime:

Warm Up and Cool Down

One of the very best ways to avoid injury is to do a complete  warm up and cool down before and after every workout. A warm up should be about  10 minutes long, allowing your heart rate to increase slowly and loosening up  your muscles; a warm up could include jogging in place, jumping rope, or riding  an exercise bike. Your cool down should be 5-10 minutes of walking, or other  slow exercise, to reduce your heart rate back to its normal pace. It is also  recommended that you spend some time doing a thorough stretch both before and  after warming up and cooling down, helping your muscles to prepare and cope,  respectively.   Take the time to do this before beginning your days’ work, as well.

Use Proper Equipment

A second tip for an injury free workout is to make sure that  you always have the proper equipment. For example, if you are a runner, your  sneakers should be your primary focus, whereas bicycle riders should ensure  that their helmet fits snugly and properly. You want to make sure your clothes  are not too baggy, as they could get snagged on a machine causing you a great injury.  If you have a workout room at work, take advantage of this before or after work, or during lunch break.

Work with a Trainer

The best thing about this tip is that it involves friendly  support! It is suggested that before starting any new exercise program, you  speak with a certified trainer; one chosen specifically to suit your needs.  Most gyms will offer this service free  with a membership, or you can pay them an hourly rate for the first few  sessions. These experts will guide you into a routine that is right for you. A trainer will show you all of the correct ways to perform  your exercises, and they will offer advice on the right amount of weights and  rest times, helping you to maximize benefit while limiting risk. They will even send workout information home with you, so you can exercise there, as well.

 Know Your Body

The fourth step is all about knowing your own body and paying  attention to your weak areas. Got a trick knee? Then don’t run on the treadmill  or use the stepper. Same goes if you have a bad back; there would be a few  machines and stretches that you simply should not indulge in, at least right  away. By being aware of the spots on your body that are weak, you can start to  wake them up with slow and gentle exercises, working safely towards more vigorous  exercise.  One way to fit exercise in at work is to park farther away, and take the stairs rather than elevator.  If your job requires repetitive lifting, get a partner to help you with loads that are too heavy.

Get Plenty of Rest – Your Muscles Need It

And finally, after all that exercising, you’ll need to rest!  You should take one or two days a week off to rest and allow your muscles to  heal, giving them the time that they need to strengthen and mend, and limiting  your risk of straining or pulling something. If you are sore or nursing an injury, use the RICE method: in particular: rest your injury, ice  the sore spot, compress to minimize swelling, and elevate to reduce blood flow.

You probably can’t take off work to rest your muscles, so by gradually getting used to the exercise involved in your daily routine, you will be able to work off soreness each day.  Get plenty of rest at night.

Author Byline:  This post was written by Anna Fox, who writes about fitness and dieting, and is passionate about healthy food, active lifestyle and self-improvement.

General Safety Issues, Health Issues

HOW TO AVOID SICKNESS (GUEST POST)

Illness is an inescapable part of life. Fortunately, there are a number of ways for people to bolster themselves against many of the harmful organisms and physical developments that negatively affect their health. Following are several tips that will show you how to avoid sickness, even when everyone else around you is feeling feverish and dizzy.

Sufficient Sleep
Depriving your body of sufficient sleep is one of the quickest ways to decrease your immune system’s abilities. While you may not be able to get a full 8 hours of rest every night, you should try to do so as often as you can. It’s important to remember that sleep balances your moods, keeps you focused and will help you to be more productive in both physical and cognitive tasks. Staying up late might seem like the best way to get more done, but it will actually have a detrimental impact on your efficiency and your overall health.

Dietary
Eating too many refined sugars and empty calories will negatively impact your general health and immune system. A diet that is rich in fresh vegetables and fruits will contain a vast array of vitamins that your body needs for optimal performance. In fact, the more colorful your produce selection, the better protected you will be against common forms of illness. This is especially important during the flu and cold season. You should also know that fresh onions and garlic have many anti-fungal and antiseptic properties. If you feel an illness coming on, indulging in homemade soup or a fresh salad that contain lots of onions and garlic may just help to stave this sickness off.

Drinking Water
Staying hydrated is another vital measure for avoiding illness. If your body doesn’t have sufficient fluids, many systems will begin to shut down. You should be drinking at least five, eight ounce glasses of water each day. If you exercise regularly, use tobacco products or consume a number of caffeinated beverages each day, you should be drinking more water to compensate for the effects of these activities.

Detoxification
Ridding yourself of internal toxins on a routine basis is a great way to ensure that your body is in optimal condition for protecting itself. Healthy people are much less likely to get sick after having come in contact with illness than those who live unhealthy lifestyles. Unless you follow a strict natural and/or organic diet, you are (through no fault of your own) constantly introducing toxins into your body. These come from the foods you consume, the beauty and self-care products you are using and even your external environment. When too many of these build-up in your system, your immune system can become overwhelmed. Detoxification can be as simple as taking a break from junk foods, fast foods and even meat. You can go on an all-vegetable diet for several days or a juice fast. You can even purchase detoxification products from a local health store. These efforts work best at preventing illness if they are performed at least once every six months.

Regular Exercise
Any physician will tell you that staying active is a vital part of good health. When you engage in activities that increase your circulation, your body filters out toxins more effectively. You don’t have to become a marathon runner. Simply taking a walk for thirty minutes is enough to bolster your immune system. Studies have also shown that exercise can help your body prevent cancer.

Supplements
You can also stave off illness by giving your body more of what it needs in the form of herbal supplements. Products like black walnut hulls help to cleanse the intestines of parasitic organisms and they also restore internal pH balance. Colloidal silver, echinacea, garlic and other supplements will aid your fight against illness too, and one of the most effective supplement is fish oil. Most people could do with a daily dose of fish oil in addition to a multivitamin.

Ultimately, the key to avoiding illness lies in promoting optimal health. You are exposed to viruses, bacteria and germs all day, everyday, but if you’re well rested, properly hydrated and nourished with a proper diet, you will be far less susceptible to sickness when it passes your way. Exercising and ridding your body of toxins are additional measures that you can take to ensure a robust immune system.

Vincent Marguiles writes about health and nutrition. His recent work is on the Top 10 Most Affordable Online RN to BSN Programs.

Thank you, Vincent Marguiles, for this advice on how to keep well.  Keep hand sanitizer at work, and in your car, in order to cut down on the germs on doors, money, or any surfaces you touch.  Clean hands help avoid illness.

General Safety Issues

FEBRUARY IS AMERICAN HEART MONTH

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Taken from the Centers for Disease Control and Prevention. this information is very important for us to share:

 Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.   “Heart disease takes the lives of far too many people in this country, depriving their families and communities of someone they love and care for—a father, a mother, a wife, a friend, a neighbor, a spouse. With more than 2 million heart attacks and strokes a year, and 800,000 deaths, just about all of us have been touched by someone who has had heart disease, heart attack, or a stroke.”
– Department of Health and Human Services Secretary Kathleen Sebelius

February is American Heart Month, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. These conditions are also leading causes of disability preventing people from working and enjoying family activities. Cardiovascular disease is also very expensive—together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. However, we can fight back against heart disease and stroke. CDC and other parts of the US government have launched Million Hearts™, to prevent the nation’s leading killers and empowering everyone to make heart-healthy choices.

What is Million Hearts™? 

Launched in September 2011 by the Department of Health and Human Services (HHS), Million Hearts™ is a national initiative that aims to prevent 1 million heart attacks and strokes in the U.S. over the next five years. This public-private partnership, co-led by CDC and the Center for Medicare and Medicaid Services (CMS) is integrating and amplifying a range of existing heart disease and stroke prevention programs, policies, and activities.

Goals of Million Hearts™

The Million Hearts™ Initiative seeks to prevent 1 million heart attacks and strokes by the end of 2016 by:

  • Empowering Americans to make healthy choices such as avoiding tobacco use and reducing the amount of sodium and trans fat they eat. These changes will reduce the number of people who need medical treatment for high blood pressure or cholesterol—and ultimately prevent heart attacks and strokes.
  • Improving care for people who do need treatment by encouraging a focus on the “ABCS”—Aspirin for people at risk, Blood pressure control, Cholesterol management, and Smoking cessation—four steps to address the major risk factors for cardiovascular disease and help to prevent heart attacks and strokes.

Million Hearts™ Support

Million Hearts™ has the support of multiple federal agencies and key private organizations, including the American Heart Association, the American Pharmacists’ Association, the YMCA, Walgreens, and UnitedHealthCare. Over the next five years, Million Hearts™ is pursuing commitments and participation from many more partners in health care, public health, industry, and government. These partnerships will help Million Hearts™ leverage and advance existing investments in cardiovascular disease prevention.

What Million Hearts™ Means to You

Heart disease and stroke affects all of our lives, but we can all play a role in ending it. Prevention starts with everyone. Protect yourself and your loved ones from heart disease and stroke by understanding the risks and taking these steps.

  • Drive the initiative by challenging your family and friends to take the Million Hearts™ pledge at www.millionhearts.hhs.gov.
  • Get up and get active by being physically active for at least 30 minutes on most days of the week.
  • Know your ABCS:
    • Ask your doctor if you should take an Aspirin every day.
    • Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment.
    • If you Smoke, get help to quit.
  • Make your calories count by eating a heart-healthy diet high in fresh fruits and vegetables and low in sodium and trans fat.
  • Take control of your heart health by following your doctor’s prescription instructions.

Together, we can all be one in a million this Heart Month and every month. Learn more about Million HeartsExternal Web Site Icon.

Please  take this message from the CDC to heart: we all must do more to keep our hearts and bodies healthy.  As the article stated, we all have experienced loss of family or friends because of heart disease.  Both my parents died from strokes; my husband had quadruple by-pass surgery five years ago, and is doing fine now.  He has always exercised and taken care of himself, however, cholesterol and triglycerides were a large part in his heart problems.  Have regular checkups , eat healthy, and exercise!  Pat

General Safety Issues

Dealing with Post-Exercise Pain (GUEST POST)

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I’m sure you’ve heard of the saying “no pain, no gain.” Well, one way or the other, you will always experience pain however, it doesn’t mean that you have to endure a great deal of it in order to progress much faster towards your goal. If you don’t know why you feel this pain within 24 hours of exercising, it’s due to a sensation called Delayed Onset Muscle Soreness (DOMS). Your muscle fibers get injured as a result of excessive exercising.

“Good pain” is still pain and can interfere with our everyday activities. Often times, we forget the simplest of methods in alleviating body pain before, during, and after our workout. I am no exception to this as well. Let’s remind ourselves of some of these methods shall we? 

Proper Hydration

Drinking water should come naturally for us. What most people don’t realize, however, is that you need to drink more than the usual daily recommended amount. Dehydration is a definite no-no. Personally, I drink around 500-700ml. of water for every hour of exercise / workout that I do daily. A simple indication that you are well-hydrated after you exercise is if your urine, within a few hours after your workout, is light yellow or clear. What about drinking sports drinks you ask? Well, at times, I drink both actually but if you ask me which is better, that’s another topic for another time. 

“Refuel” with Nutrients

Yet another commonly ignored method in reducing muscle pain and soreness. After your workout, it is important to replenish your energy with enough carbohydrate energy in preparation for your next workout. You need to ingest enough protein in order to repair your muscles. Try a protein shake or smoothie and/or chicken with brown rice then top it off with a piece of fruit. 

“Cool Down” after your workout

 Just as it is important to warm-up your body before subjecting it to an extreme workout, it is equally important to cool it down. You’ll want to remove inflammatory fluids in your muscles as well as sore or tight spots from the muscles you worked out. Just do some light exercises before wrapping up and then get a massage every now and then. Who doesn’t want to have a massage, right?

Apply Topical Ointments

These are just what the doctor ordered. These ointments are developed to create a cooling, pain-relieving sensation and also increase blood flow. Tiger balm and Ben-Gay are a couple of the ointments that I’ve used and would recommend. 

As mentioned earlier, if you feel pain after your workout, that’s normal. It’s the excessive pain which is troublesome. This can happen if you increased the intensity of your exercise too quickly or if your body didn’t recover properly. Just recall these simple methods that I mentioned (feel free to follow whatever else you’ve found out to be effective) and I’m sure your body will adjust to the pain in due time. 

Author Bio:

Dr. Todd Luther works at Align Integrative Health in Washington. He comes from a family of health care practitioners including a medical doctor, OB Nurse and Nurse Midwife. Practicing since 2005, Dr. Luther is confident in providing the correct diagnosis, treating your problem or referring to the correct specialist.

 

 

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Exercises You Can Do From Home (Guest Post)

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In our hectic lifestyle, we generally don’t get enough time to do exercises at the regular interval. So for this reason, sometimes we face difficulty in keeping our body and mind fresh and active. But if we think deeply, then we can still manage our time to do exercises during our stay at our home as well. For this matter, you will need a little bit of imagination. Rather if you do your exercises along with your daily home chores, then you can keep yourself fit and active despite your fast lifestyle.

Walking

It is one of the best free hand exercises for you at your home. The reason is that you have to walk around for your daily household jobs from one corner of your house to the other corner of the your home. It is a kind of physical exercise without any fitness equipment. Moreover, through walking, your whole body will get active and fresh, so you will feel healthy and comfortable.

Jogging          

Actually jogging means walking at a slower pace or leisurely way. So you can do it when you are hearing the music or you are viewing the the blockbuster movies at your home. It is a very good exercise for you at home. If you are fighting with obesity, then jogging will help you much in this matter. It will also help you to control the cardiovascular problem in your body. Moreover, jogging will increase your lifespan and control your aging problem.

Dancing

It is a unique solution for free hand exercise. Moreover, your body will synchronize with your dancing rhythm. Dancing will help you to shed a lot of calories from your body and it will also keep you fit as well. Even, if you are a music lover, then you can learn the dancing style by playing the dancing video clips or from any dance master as well.

Jumping

You can do jumping practices at your home. Particularly, you can do it from any suitable height in your home compound. Rather, you can try it at your backward area where you will get a lot of opportunities for it. Jumping is very much good for cardiovascular problem. But you have to do it after with the consultation of a doctor. The reason is that if you are an older person, then you should do it carefully abiding all health rules.

Weight lifting

It is a good exercise at your home. Actually, you can do it within your house parameter without ignoring its norms. You sometimes can carry a bucket of water from one room to the other room in your home. If you do it at the regular interval, then your body will be fit and comfortable.

So, you can do exercises from your home without any fitness equipment but you should do it with your imagination. Because, you can do exercise more various types than the aforementioned ways in your home if you need more. One interesting point to observe that you will not require spending any money for keeping your body fit and healthy.

About The Author:  

Margaret is a writer/ blogger.  She contributes to Marnie Bennett. Check Here for more on Marnie Bennett.