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A message from our Clinical Director, Jillian
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Let’s talk about heart health…
The cardiovascular system (aka heart & blood vessels) is an essential & complex system, interwoven with the pulmonary system (aka lungs). Your heart is a muscle that never stops doing its job, day & night. It pumps oxygen-rich blood throughout your entire body to keep every system & organ operating optimally. It then recycles the oxygen-deficit blood in concert with the lungs. The heart truly is an amazing muscle and deserves to be treated accordingly. But as we age, our heart & lungs naturally endure changes.
With increasing age, our heart health may be impacted by various changes such as:
If you experience any of the listed symptoms, be sure to see your doctor & get things checked out. But know that a pill is not the only prescription that may help! Treatment for all of these conditions should include EXERCISE! And that’s where we can help.
What type of exercise should you do for:
High intensity exercise is essential to improving function BUT it can feel really scary when you become breathless & start feeling uncomfortable. It’s important to START SLOW & keep GRADUALLY pushing yourself. Check out this video where I talk about How Hard Should I work During Exercise?
Think about how much movement, activity or exercise you do in a day, and start to move just a little bit more. Maybe that means setting a 30-minute timer throughout the day to get up, take a deep breath & change your position from the couch to the chair. Or maybe it means starting to walk the hallway in your building 3x a day rather than once. It may mean taking ‘movement snacks’ by getting on & off the floor or doing 10 sit to stands before you eat. No matter where you’re starting from, progress is possible!
Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so you can give your heart the attention it deserves!
Our PhysioCare at Home team can help!
Call us today!
Find out more about testing your cardiovascular fitness in the following video & always remember, Health is Wealth!
To Your Health,
Jillian
Physiotherapist & Clinical Director
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Foundational Principle Highlight
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Investing in your heart health every day through movement, exercise & nutrition is sure to pay off both now & in the future, giving you the opportunity to enjoy life to its fullest, because
Health is Wealth!
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Therapist’s Corner
Our Physiotherapist, Lesley often says to her clients: "Exercise needs to be challenging - not impossible, but challenging.”
Our Physiotherapist, Noemie agrees, saying: “I think the biggest misconception I’ve heard regarding cardiovascular exercise is when I hear individuals beginning to have shortness of breath or feeling “winded” and they stop doing that activity since they believe it’s detrimental to them. Starting to have shortness of breath after doing a typical activity usually signifies that their cardiovascular endurance needs to be exercised! To work on it, they should seek endurance activities performed in bouts of 10 minutes or more and equaling 120 minutes of overall endurance exercise a week at a level where they can still talk when doing it but should not be able to sing. It’s normal to feel a more elevated heart rate and breathing rate during this time! (Please refer to a doctor first if you are known to have or have suspicions that you have cardiac or respiratory conditions).”
For clients with Atrial Fibrillation, our Physiotherapist Irma said: “Sometimes people feel they can’t exercise with atrial fibrillation because they don’t feel well or they are afraid. As long as you are feeling well, you can still exercise. If you have atrial fibrillation, staying physically active will have a positive impact on your overall health. Talk to your doctor before you become more physically active.” https://www.heartandstroke.ca/heart-disease/conditions/atrial-fibrillation "
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Physiotherapist, Carmen shared some resources explaining how some simple breathing exercises can improve your heart health. CardaHealth.com says, “A new study shows that breathing, particularly deep breathing, can help promote a healthy heart and fight off some of the leading causes of death.”
Click the link below to learn 6 basic breathing exercises.
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Client Success Story
Connie was nominated by her Kinesiologist, Evan. “Connie is in her 90’s and is my most active client. I am impressed by her commitment to a healthy lifestyle and her drive. She has shown that Movement is Medicine and Health is Wealth by living a healthy lifestyle from her diet, to her exercise, to her hobbies. She pushes through discomfort to reach her mobility goals and never complains. She has led a fascinating life and continues to make memories in her book of accomplishments.”
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‘Tis the Season: How Does Cold Weather Affect Your Heart?
Physiotherapist, Shauna shared this: “I often find that clients with CHF (congestive heart failure) are very surprised at how the cold affects them. When we head out into cold weather our peripheral blood vessels constrict and more blood is sent back to the heart. This is very hard on a compromised heart! It's important to dress warm, and to warm-up the body before heading out for outdoor exercise like a walk OR consider how to move exercise indoors.”
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Winter is here in Canada! Try some of our online exercise videos in your home. Check out the many free resources we have available like this Foundational Exercise video on how to get on & off the floor safely. Learn more & start your exercise journey today at youtube.com/@strongerathome!
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Nutrition Tip
UnlockFood.ca - a website by the Dieticians of Canada recommends the DASH diet for lowering blood pressure, which in turns affects heart health.
“Dietary Approaches to Stop Hypertension (DASH) is an eating plan that can help prevent or treat high blood pressure. It includes vegetables, fruit, whole grains, low fat dairy products, nuts, seeds, legumes and a lower level of salt. DASH may be as effective as medicine at keeping blood pressure levels in check.”
They recommend “EATING THE DASH WAY”
Meal Ideas:
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Whole grain bread with peanut butter and banana, skim milk
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Black bean burrito: black beans, whole wheat tortilla, onion, red pepper, lettuce, tomato, plain yogurt
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Tofu stir-fry: tofu, mixed vegetables, brown rice
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Lentil sambar or chana masala, spinach and brown rice
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Whole wheat pasta, sliced chicken breast, mixed vegetables
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Salmon sandwich on whole grain bread, green salad, orange, skim milk.
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Shakshouka with whole wheat pita and cucumber slices with yogurt dip
Snack Ideas:
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Fresh fruit or vegetables
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Yogurt and banana smoothie
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Unsalted nuts and dried fruit
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Whole wheat pita and hummus
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Recipe of the Month
Try this great DASH approved recipe:
“An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices — it’s healthy, low calorie and packed with iron too.”
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Get Stronger & Stay Independent with
In-Home Physiotherapy, Occupational Therapy, & Personal Training
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Currently serving communities in:
- Nova Scotia - New Brunswick - Ontario - Alberta - British Columbia -
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