Summer Qi Chats | Week 5

summermobilitycardioyin
Written By Angi McClure

What does heart health look like for you?

This week we discuss the importance of cardiovascular health and how Bamboo Bodies can help.

You’ve got some responsibility

We are not all eager to exercise and Bamboo Bodies is often the tool that we use for movement. But be mindful that this methodology is to encourage autonomy in your activities. Understanding what YOU need goes beyond the science because you are not a statistic. But let’s look at the general guidelines first, and then breakdown what you need and how you can defy the hallmark of aging with through better cardiovascular health.

 

Here’s your checklist

 

Maintaining cardiovascular health is crucial for aging well and reducing the risk of heart disease and related conditions.
Here are some key strategies to promote cardiovascular health:

1. Healthy Diet:

  • Balanced Nutrition: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats (such as those found in nuts, seeds, and fish).

  • Limit Processed Foods: Reduce intake of processed and high-sugar foods, as well as foods high in saturated & trans fats.

  • Control Sodium: Lower salt intake to help manage blood pressure.

2. Regular Physical Activity:

  • Aerobic Exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

  • Strength Training: Include muscle-strengthening activities on two or more days a week.

3. Maintain a Healthy Weight:

  • BMI and Waist Circumference: Aim for a Body Mass Index (BMI) within the normal range and a waist circumference below 40 inches for men and 35 inches for women.

  • Caloric Balance: Balance calorie intake with physical activity to avoid weight gain.

4. Regular Health Screenings:

  • Blood Pressure: Monitor blood pressure regularly and manage it through lifestyle changes or medications if needed.

  • Cholesterol Levels: Check cholesterol levels periodically and maintain them within the recommended ranges.

  • Blood Sugar: Screen for diabetes and manage blood sugar levels.

5. Avoid Smoking and Limit Alcohol:

  • Quit Smoking: Seek help to stop smoking, as it significantly increases the risk of heart disease.

  • Moderate Alcohol Consumption: Limit alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men).

6. Stress Management:

  • Relaxation Techniques: Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, and mindfulness.

  • Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and well-being.

7. Stay Hydrated:

  • Water Intake: Drink plenty of water throughout the day to maintain proper hydration, which supports cardiovascular function.

8. Medication Adherence:

  • Follow Prescriptions: Take medications as prescribed by your healthcare provider to manage conditions like hypertension, high cholesterol, and diabetes.

Implementing these strategies can help maintain cardiovascular health and improve the chances of aging well. Always consult with a healthcare professional before making significant changes to your health routine.

 

Neuro-Qi Tip o’the day!

Post it baby!

  • Posting is one of my FAVORITE yin exercises

  • Hold for 5 minutes a day and feel the change! Where is your body? How is the Qi flowing? Allow yourself to lengthen through the hold and adjust accordingly so your body isn’t in discomfort and you align your musculoskeletal structure so you CAN move with strength and speed for cardio activities.

  • Go beyond ‘running’ and lean towards lifting & play.

Angi McClure
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Summer Qi Chats | Week 4