MAKING HEALTHY CHOICES || Tips

An estimated 2,000 people from Mahoning, Trumbull and Columbiana counties took part in Saturday’s 2010 Start! Heart Walk event at the Covelli Centre in Youngstown to fight cardiovascular diseases and stroke, America’s No. 1 and No. 3 killer, respectively. American Heart Association recommendations for staying healthy and fit include:

Incorporating into daily routines physical activity such as walking or riding a bicycle to work and exercising while watching TV.

Adding walking, swimming or other exercise to your lunch hour.

Scheduling physical activity during times of higher energy. Try it for a month, then assess if you feel more energetic.

Warming up and cooling down before and after exercise to prevent injury.

Learning to associate physical fitness with a favorite activity such as reading a book while riding a stationary bike, for example.

Choosing walking, jogging and other activities that require minimal preparation.

Making small changes such as climbing steps instead of using an elevator and parking farther from a destination to encourage more walking.

Setting realistic goals and consulting with a trainer.

Developing activities that are available during any type of weather, including step aerobics, indoor cycling and swimming, calisthenics, stair climbing, dancing and rope skipping.

Staying in motels that have swimming pools and exercise facilities.

Having exercise as a regular part of the day and week and writing it on the calendar.

Inviting friends and others to accompany you on walks, for example.

Joining an organization such as the YMCA or any local fitness center.

Realizing that benefits of appropriate exercise include reducing stress, controlling depression and decreasing the likelihood of high blood pressure, atherosclerosis and other diseases.

Source: American Heart Association