Health Tips

• Proper diet and exercise is a must for patients to provide a healthy life with longevity
• Before starting any exercise program one must consult with their family physician
• Daily exercise is necessary to maintain one's health. Daily exercise includes aerobic activity, such as walking, jogging, swimming, biking, aerobics, etc. One should perform daily exercise for a minimum of 30 minutes with a heart rate of 60 – 80% of goal.
• To maintain a heart rate 60 – 70% of goal is considered for weight loss and 70 – 80% of goal is considered for endurance training.
• A simple formula to determine an appropriate heart rate is 220 – age. Multiply this by the percent of goal. For example, if you are 35 years old and your target heart rate is 70% then 220 – 35 = 185 X .7 = 130 beats/minute.
• To count your heart beat, place your first two fingers on the pulse in your neck or wrist, while watching the clock, count the heart beats for 6 seconds, and then place a zero on to the number. For example, if you count 11 beats during 6 seconds than your answer is 110 beats/minute.
• Assess your heart beat status approximately 15 minutes into your exercise routine and adjust your intensity of exercise to maintain your target heart rate.
• It requires 3500 calories burned or not consumed to lose a pound of weight. Weight loss of 0.75 to 1 pound a week is considered safe weight loss.
• A simple formula to lose weight is to lessen calorie consumption by 250 calories a day and to burn 250 calories a day. This will equal 3500 calories per week thus a one pound weight loss per week.
• The movement of one mile, either running or walking, burns approximately 100 calories.
• Diet should always include healthy choices, such as fresh fruits, vegetables, whole grain breads, and leaner meats, such as fish and chicken. Diet should always include smaller portions, frequently, and maintain well roundedness.
• Alcohol consumption must be in moderation. Two drinks per day are considered acceptable for men. One drink per day is considered acceptable for women. Binge drinking is never considered acceptable from a health standpoint. If alcohol consumption is a concern for you, or a loved one, consult with your health care professional.
• Tobacco use is not a healthy choice for anyone. Avoidance of its first use is the best way to prevent tobacco use. If currently using tobacco, either smoking or smoke-free, there are safe methods to allow for tobacco cessation. Speak with your health care provider to discuss your options to quit tobacco.
• Never use and never start the use of drugs!