Be Heart Smart!

It's February and time to turn our attention to hearts - and we're not talking about the chocolate or candy variety. Since 1963, February has served as American Heart Month, an initiative led by the American Heart Association to raise money and educate the public about heart disease and stroke.

To celebrate this month, try to increase your heart (and overall) health in five key areas:

Know your numbers. No one can track your health and know how you feel better than you. Knowing your family history, especially as it relates to genetic disorders and conditions, is important, but finding out where you are is key. Schedule a physical and find out your blood pressure, cholesterol and blood sugar levels and where they should be. If anything is awry, your physician can help you identify tools to manage the issue.

Start moving. It's no secret that activity, specifically aerobic exercise, is a large component of heart health. Adults need at least 30 minutes of exercise five or more days per week, but don't think this only involves a treadmill or exercise bike. Walking your dog, playing dodgeball with your kids or gardening all count too, so put down the remote and start moving!

Lose the extra weight. According to the Centers for Disease Control and Prevention (CDC), obesity in the United States is at an all time high. In 2009, only Colorado and the District of Columbia had an obesity prevalence of less than 20%, while 33 states had a prevalence equal to or greater than 25%. Need guidance? Don't miss our blog posts on weight loss.

Relieve stress. Take a moment each day to be still. Whether it's for a few minutes or 20, walk away from the computer, phone or television to a quiet room for de-stressing. Sit quietly, focus on deep breathing and try to clear your mind. This will allow you to recharge and relax.

Break the habit. Whether you smoke, drink too much caffeine or rely on fast food to get you through the day, make 2011 the year you break your unhealthy habit. While some vices are easier to give up than others, find a resource that will help you, hold you accountable and be a cheerleader when you need it most.

Indoor Winter Workouts

With a calendar filled with holiday parties and tempting treats available at home and the office, it's time to offset those extra calories with a regular workout routine. While the cold temperatures may have you tempted to stay indoors under a blanket, take advantage of what an indoor workout can do - burn calories in the comfort of your own home, garage or health club!

If you're tempted to continue exercising outside, don't miss our post on motivation in the cold.

If you are looking for a warmer alternative, try the following:

Workouts at Home

Push-ups: Easy to do without any equipment, the push-up is perfect if you have access to a flat surface and know the proper form. For tips, read this Men's Health article.

Jumping Jacks: Also something that can be done without equipment, jumping jacks are fun to add to a routine. If you want to add a bit more difficulty, incorporate hand weights into the mix.

Yoga: Whether you follow a DVD or use a book to find poses that work best for you, grab a mat and get started! To maximize your time, try meditating - it'll help you relax and sort through the day while you stretch and complete different poses.

Jumping Rope: While you may not feel comfortable jumping rope in the house, take advantage of your garage or another enclosed area you have outside the home. It's estimated that jumping rope consecutively for ten minutes can burn nearly 100 calories!

Workouts in the Gym

Equipment: Take full advantage of all the equipment a gym has to offer: stationary bikes, treadmills, elliptical machines, free weights and weight machines. If you're intimidated, seek the guidance of a fitness professional who can show you how to properly use each machine.

Indoor Track: If you don't enjoy using the treadmill or elliptical, many health clubs offer an indoor track for members to use. Whether you walk, run or do sprints, the key is to get moving!

Fitness Classes: If you're tired of doing the same routine each time you exercise, sign up for a class. In addition to shaking up your routine, you'll learn something new and meet new people.

Work with a Trainer: If you're overwhelmed by the gym's options, work with one of the fitness coaches to identify a routine that will work best for you.

Before beginning any new workout plan, please consult a physician.

Beating Workout Boredom

If your exercise routine is starting to feel a bit lackluster, it's time to beat the boredom and incorporate something new. The secret to losing weight (and keeping it off) is variety - it IS the spice of life, right?

So, consider stepping out of your comfort zone and enhancing your workout with these tips:

Try a new class at the gym. Take advantage of your gym membership and try some of the free classes, which are taught by highly skilled, certified trainers. Getting off the elliptical to try yoga or an aerobics class may seem daunting or uncomfortable, but that's the point. Not only will these classes force you to push your physical limits in new and exciting ways, they will also allow you to interact with and meet other gym members.

Workout with a friend. Partner with your neighbor, a close friend or a gym buddy during your next workout. Inviting someone to come along during a workout will keep you entertained and challenged. Ask your friend to show you his/her typical exercise routine and you may find something new to incorporate for yourself.

Take advantage of the changing weather. You survived the summer heat, so be sure to enjoy fall's cooler temperatures by exercising outside. Hit the trails for a run, go on a hike, take a bike ride with family and friends, or grab your mat and practice yoga or Pilates outdoors.

Update your iPod. Listening to the same musical mix during each workout can become boring. Instead of just rearranging songs, try something new. Whether it is a new artist or genre, updating your playlist will keep you refreshed and excited about your workout. Don't forget to coordinate your playlist to keep you motivated during a particularly difficult workout, while helping you relax during stretches and cool-down.

Remember to consult a physician before starting an exercise routine.

Perk up with Exercise

Instead of stressing out about your to-do list for the upcoming holiday season, take a deep breath and consider exercising to relieve your tension.

Countless articles stress the importance of exercise as a way to enhance physical appearance, combat disease and live an overall healthier lifestyle. One key benefit of regular exercise that is often overlooked is the natural high it produces.

This feeling of euphoria, often referred to as a runner's high, comes from the body releasing endorphins during and after exercise. Endorphins are produced in the brain and are said to relieve pain, enhance the immune system, reduce stress and delay the aging process.

Exercising regularly also provides additional benefits including:

• Reduces Anxiety
• Builds Confidence
• Increases Social Interaction
• Provides Healthy Coping Strategy

Before beginning any exercise regimen, consult with a physician.

Healthy Fats for a Healthier You

The word "fat" has so many negative connotations that people tend to steer away from anything with a high-fat content in an attempt to be healthy. Don't let a fear of fat deter you from enjoying healthy, unprocessed fats found in whole foods, which have the nutritional power to improve your overall health and appearance.

Look for foods containing monounsaturated and polyunsaturated fats. Monounsaturated fats have been proven to lower bad cholesterol, increase good cholesterol and aid in weight loss. Polyunsaturated fats assist in the body's growth and development, while helping your heart and brain function. Polyunsaturated omega-3 fatty acids are especially important because they are essential to human health, but cannot be produced by the body alone.

Now that you know what kinds of healthy fats to look for, here are a few good food sources to get you started:

Avocados - This unusual fruit is rich with monounsaturated fat. Not only do avocados provide you with the aforementioned benefits of monounsaturated fats, but they also assist in the body's digestive process.

Nuts/Seeds - Think almonds, peanuts, walnuts, pecans, natural peanut butter, sunflower seeds, pumpkin seeds and hemp seed. Look for natural and unsalted varieties to provide you with filling fiber, vitamin E and zinc.

Fish - Tuna, mackerel, herring, sardines and salmon are true power players in the important omega-3 category. Enjoy two to three servings of sustainable, wild-caught fish per week to reap the full benefits.

Olives - Aside from being an excellent source for monounsaturated fat, olives are also high in iron, fiber, vitamin E and copper.

Oils - In small amounts, oil can add healthy fat to your diet and replace the need for butter or margarine. Look for olive, canola, flaxseed, grape seed or walnut oil.

Enjoy health fats, but pay attention to the serving size of each item to ensure you don't overindulge.

Are You Taking Enough Steps?

How many steps do you really take each day? Many experts recommend that you take at least 10,000 steps per day, which is the equivalent of five miles. Most of us grossly overestimate the amount of steps we actually take in one day.

Here are tips to help you step it up:

Wear a pedometer. Pedometers are a great, inexpensive way to track the number of steps you're taking each day. Put one on every morning, noting a few times per day how many steps you've taken. Tracking your mileage will keep you motivated and focused on your goal.

Select a distant parking space. Instead of driving around looking for a spot to park that is close to a building's entrance, consider parking further back in the lot. This will force you to take a few extra steps to and from the building, increasing the likelihood that you'll hit your goal of 10,000 steps.

Take the stairs. Elevators and escalators can be more convenient, but opt to take the stairs when your arms aren't full of bags or boxes. You'll take some extra steps and fit in some quick cardio.

Take a walking break. If you find yourself frustrated at work or tired of doing laundry, take a quick 15-minute walk outside. This will help clear your head and fit in some extra steps. Consider walking with coworkers during your lunch break and instead of sending another e-mail, walk over to your co-worker's desk to chat.

Pace. During a phone call or while you're drying dishes, try and fit in a few more steps by pacing. Other convenient times to pace include during television commercial breaks and while you're waiting.

Taking 10,000 steps per day, in conjunction with a proper diet and exercise routine, can help you be a healthier individual. Now, step to it!

Preparing for a 5K

Some people are natural runners, others train to become runners and some shun the idea altogether. Whatever group you identify with more, running is one of the best and most accessible cardiovascular exercises.

Even though running 3.1 miles may seem difficult to some, it isn't impossible. In fact, even the most unseasoned runner can train and prepare to complete a 5K run. All you need is motivation, time and dedication, which are all a part of achieving any goal.

Here are a few tips to get started:

Enough with the excuses! Just because you don't consider yourself a runner doesn't mean you aren't capable of running. Find an upcoming 5K race in your area and set a goal to train and be ready by that date, allowing at least eight weeks to safely prepare. If you're an active runner, expand your goal to beat your personal best time.

Instead of focusing on running as merely a workout, think about the changes your body is undergoing. Document the process, so you can track your heart rate, as well as improvements in speed and endurance.

Find a running partner or group. Training with a friend or group will not only force you to be accountable to someone other than yourself, it can push you to run faster and longer. To join a DAC or DAC Fitness running group in your area, find the location nearest you here.

Change routes. Running the same path every day can get old and cause you to lose focus on your goal. Incorporate course changes every few days by adding hills or extending your normal route.

Update your playlist. Listening to music while running can help you track your pace and keep you motivated. Adding a little variety to the usual mix can completely change the tone and pace of your run. Select songs that make you feel upbeat and empowered.

For more information about running a 5K or to identify a training schedule, visit the Runner's World online training section.

Remember to check with your physician prior to starting a new exercise routine.

Heart Healthy

While you might associate February with chocolate kisses and candy hearts, the American Heart Association has designated it as American Heart Health month. Heart disease has evolved into a common killer among men and the number one killer of women.

By altering your daily routine and adding more exercise, you can become healthier and lower your risk for future cardiac problems.

To help boost your activity level, try these tips:

Go for a short walk before breakfast or after dinner. Start out walking for five to ten minutes, and work your way up to 30 minutes. If you're up to it, try to walk both in the morning and evening, boosting your overall daily activity time.

Use the stairs instead of the elevator whenever possible. If needed, take the elevator, but get off a few floors early and take the stairs the rest of the way.

Spend time outside working in your garden. Rake leaves, prune flowers or pull weeds. If you mow your yard, opt for a push mower instead of the riding mower.

Ride an exercise bike or walk on the treadmill while you watch your favorite television program. Time will go by quickly because you won't watch the clock while you're working out. If you don't have equipment at home, try walking in place or jumping rope during the commercials.

Instead of meeting friends for dinner or drinks, take them on a walk or jog in a local park or take a new fitness class together.

During your lunch break at work, go for a quick, 15-minute walk outside. It's refreshing, will help clear your head and boost your metabolism.

Incorporating a few of these tips into your daily routine will reduce your risk of heart-related diseases, while increasing your overall health.