To Beat Heart Disease, Choose to Move!

Nearly half a million women die each year from cardiovascular disease, including stroke, according to the American Heart Association. It's important for everyone, and especially women, to stay physically fit to feel better and live longer. Getting moderate to vigorous activity for at least 30 minutes most days of the week is best.

This handout provides healthy tips from the American Heart Association to add physical activity at home, at work and during travel. It also includes information about Choose to Move, a free physical activity program created just for women.

At Home

Many women feel they don't have enough time to stay physically active, but there are still ways to make time for physical activity at home. For example:

 Learn to say no to requests that interfere with your health commitments.

 Assign chores to other family members to make free time.

 Turn off the TV so you can get outside for a walk.

It is important to stay motivated to exercise, even though you may have other duties at home. Help your family understand it's important for everyone to stay fit. When you take your kids to the park, play with them instead of watching them. And check out other community parks and resources, or go online and search for activity groups where you live.

At Work

How can you stay physically fit if you are sitting at a desk all day? Here are some ideas:

 Trade your chair for a balance ball.

 Take the stairs instead of the elevator.

 Buy an exercise band and do resistance training at your desk.

 Take walking breaks instead of smoking breaks.

 Find a co-worker who also wants to become more fit. You can map out a walking trail and schedule a time to walk before or after work or during lunch.

 Contact your human resources department to find out if they offer a work-site wellness program.

Also, be sure to eat healthy at work, especially when snacking. Avoid candy bars and salted chips from the vending machines.

Choose healthy snacks like fruit, yogurt or a handful of roasted almonds.

While Traveling

For some women, traveling is stressful and may lead to weight gain and less physical activity. Don't let this happen to you! If you're in the airport, don't just sit around. Stand up and do calf raises or stretches, and take walks around the airport.

When you're on vacation, follow these healthy tips:

 Walk to see all the sights, such as historical landmarks. You can even take a walking tour, which is a great way to sightsee and be physically
active at the same time.

 Rent a bike or take a bike tour.

 Spend time at the fitness room in your hotel, or check the TV to see if the hotel offers workout shows in the privacy of your own room.

 Pack healthy snacks for the road, such as bite-sized vegetable and fruit pieces.

The 12-Week Program

The American Heart Association's Choose to Move program is a free 12-week program to help women of all ages and lifestyles achieve 30 minutes of moderate-intensity physical activity most days of the week. This activity can include brisk walking, gardening, bicycling and raking leaves. The step-by-step program also helps women incorporate a heart-healthy diet into their lives, find new opportunities and resources for physical activity in their neighborhoods and cities, and learn ways to begin and increase their regular physical activity.

If you're interested in starting the program, contact Choose to Move for your free, easy-to-follow handbook. The handbook is available in an online version and also by calling the American Heart Association directly.

Terri Schaefer is assistant editor at ADVANCE for Physician Assistants. Join Choose to Move by calling 800-AHA-USA1 (800-242-8721) or by visiting www.ChooseToMove.org