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Health

Get Moving!
Physical activity is one of life's non-negotiables. Our bodies need it, and nothing can replace all of the positive effects it has on your health. But contrary to popular belief, exercise doesn't have to be a big, scary, sweaty deal. You don't need a lot of special equipment, cool clothes, tons of money, or even great skills to get a good workout. Limber up your brain with these fast exercise facts, and take one step toward a healthier body, mind, and future!

Do you know how many Americans need to get moving?
According to a National Health Interview Survey, 62% of adults in the United States don't get enough exercise. To get moving and lower your risk for heart disease, stroke, diabetes, and certain cancers, look for small ways to incorporate fitness into your daily routine. Go for an after-dinner stroll. Lift weights and do some simple stretching and jumping jacks during commercial breaks. Pump the tunes and dance with your kids. Of course, it's always smart to talk with your doctor before starting an exercise routine. Take one step. It's never too late.

Did you know that when it comes to physical activity, every minute counts?
The Centers for Disease Control and Prevention (CDC) suggests thirty minutes of daily moderate physical activity. And if you want to take a half-hour walk or bike ride, go for it. But you can incorporate your workout into your day, getting active in shorter spurts. Walk your dog: there's ten minutes. Get off the bus two stops early: there's another ten. Chase your toddler around the grocery store: there's another ten minutes (or twenty or thirty!). Even time-starved folks can make small changes to get moving over the course of an active day. The minutes do add up, so take one step. It's never too late.

What's the most "doable" yet effective workout?
The winner is: walking! According to the American Heart Association, walking 10,000—12,000 steps a day can do just almost as much good for your health as 60 minutes of vigorous exercise like running or biking. So rev up your steps. Use the stairs instead of the elevator. Take a walk (preferably not to the vending machine!) during work breaks. Slip on a pedometer to measure and celebrate your success. Take one step. It's never too late.

Do you believe you have to begin a regular exercise routine when you're young to reap the benefits as you get older?
Good news: you're wrong! Data from the University of Cambridge suggests that even if life-long couch potatoes start exercising today, they can still lower their risk of dying from heart disease by as much as 20% over the next ten years. So make up for lost time. Check out local (and often free) community exercise classes. Or visit the library for fitness DVDs, and use them at home. Or simply go for a walk. Take one step. It's never too late.

It's All in the Family

One smart way to care for yourself is to care for your relationships. Healthy family connections and positive social support go a long way in helping you maintain and improve your physical and mental health. (And these strong relationships help make life more meaningful and fun.) So improve your health by taking small steps toward communicating, connecting, and creating healthy bonds with friends and family.

Did you know that a shared dinner satisfies more than just your child's rumbling stomach?
Researchers at the University of Minnesota found that children who eat more meals with their families report significantly less substance abuse and better overall mental health than those who eat fewer meals with their families. So take small steps toward gathering the family to feast. Even if it's simple food, the time together — not fancy fare — is what's important. Is breakfast less rushed than dinner? Then talk over toast. Whatever works for your clan is key.Take one step. It's never too late.

Did you know there may be a real "love connection" between kindness and heart health?
Maybe your heart really can be filled with (or at least fueled by) love. Researchers at Case Western Reserve University found that married men with known or suspected coronary artery disease who answered "yes" to the question, "Does your wife show you her love?" had significantly less chest pain than men who answered "no." Although further study linking loving support with heart health will reveal the complete story, everybody wins when you take small steps today. So hug your hubby, smooch your sweetie, cuddle your kids. Tuck "you're special" notes in pockets or lunchboxes. At the very least, say I love you. Take one step. It's never too late.

Health Knowledge is Power

In the dark when it comes to health information? You're not alone. According to a recent Institute of Medicine report, nearly half of all American adults have trouble figuring out medical forms, and even have difficulty understanding their doctor's instructions! But you can arm yourself with knowledge. Communicate with your health provider, seek out trustworthy resources on the Web and from credible toll-free information hotlines. Ask questions and listen. These small steps can help you become a more savvy health consumer. So take one step, starting with these fast facts about taking charge of your health:

What's the most common cancer in America?
Skin cancer grabs this ignoble title, with more than 1.3 million cases diagnosed in the United States each year. The good news is that researchers are constantly exploring new prevention and treatment strategies. For example, a recent University of Arizona study points to the possibility of fruit extracts serving as potentially powerful sunscreens in the future. But while scientists dig deeper into this and other cancer-fighting options, perform the lifesaving basics: apply sunscreen above SPF 15, don a hat, and become a shade worshipper. Take one step. It's never too late.

What symptoms signal a heart attack?
We often think of heart attacks as sudden and intense pain. However, most start with mild chest pain, some shoulder discomfort, or even shortness of breath. Other signs include nausea, extreme fatigue, lightheadedness, indigestion. or a cold sweat. If you experience these symptoms, take them seriously, and call 911. Remember that the symptoms may manifest differently in men and women. Other important steps for heart health include knowing your family medical history, monitoring your blood pressure and cholesterol levels, and eating a diet low in fat and rich in fruits, vegetables and fiber. Take one step. It's never too late.

Do you know your blood cholesterol level?
If you're over 20, you should. According to the National Cholesterol Education Program (NCEP), adults 20 years and older should have a blood test called a lipid or lipoprotein profile at least once every five years. Don't know much about this simple test? Check out the NCEP site at www.nhlbi.nih.gov/about/ncep/index.htm, contact your local health department, or call your health care provider to learn more. Even if your cholesterol level is elevated, changes in your diet and physical activity can make a lifesaving difference. Some people may need medications as well. So take one step. It's never too late.

Did you know that laughter may be heart-healthy?
Scientists at the University of Maryland School of Medicine found that watching a humorous movie for even 15 minutes can help increase your blood flow. So take small steps toward chuckling. Rent that funny film, fool around with friends, switch on a sitcom. Listen to comedian on your music player while taking a walk. Take your health more seriously than you take yourself. Take one step. It's never too late.

Especially for Women

You're a woman. Translation: you're a multi-tasking manager, logistics specialist, cheerleader, communication expert, chauffer, and event planner. So while you're caring for everyone and everything around you, make time to care for yourself, starting with these small steps.

Did you know that heart disease doesn't discriminate?
This is one case where we wish women weren't equally represented. Contrary to popular belief, heart disease is not just a male disease. In fact, according to the National Center for Health Statistics, heart disease annually claims the lives of more women than men. So take small steps toward better heart health. Have your blood pressure and blood cholesterol levels checked regularly. Engage in physical activity like walking. "Color" your diet (think an orange for breakfast, red apples for lunch, and some vivid greens for dinner). Take one step. It's never too late.

Did you know that walking can improve your heart health?
Walk! Walk for your life! A report in The Journal of the American Medical Association found that a sedentary 40-year-old woman who begins walking briskly half an hour a day, four days a week, can enjoy almost the same reduced heart attack risk as a woman who has exercised regularly her entire life. So take small steps to increase, well, your steps. If you're in generally good health, the old standbys still work: take the stairs, park in a distant spot, and get off the bus a stop or two early. Whatever your strategy, take one step. It's never too late.

Source: Take One Step PBS Health Initiative