Exercise, diet offer keys to heart-healthy senior living
Your heart keeps you alive, and there are many benefits to having a healthy heart, mainly so the body will work more efficiently.
The heart’s main function is to pump blood to the lungs to be saturated with oxygen, and then pump it out into the body to supply the cells with oxygen. The heart, along with the blood vessels, make up the cardiovascular system. Dr. Stephanie Coulter, of the Texas Heart Institute in the Medical Center, has many tips and suggestions for keeping your heart healthy.
“Control your risk by taking ownership of all the major risk factors for heart disease including cholesterol, blood pressure, lipids and blood sugar levels,” Coulter said.
For those over 50, it is important to have these levels checked on a regular basis, especially if you are at risk for any of these such as high blood pressure. However, low blood pressure also can present some challenges.
“Prevention is still the key. Start exercising and eating right. The 60s is the most likely decade in which we see the first clear manifestations of heart disease, so pain or any other warning signs need to be taken seriously,” Coulter said.
At The Conservatory at Alden Bridge, they take health and nutrition seriously and offer programs for residents.
“First, our executive chef takes special care when planning the menus, for we promote healthy eating and nutrition. We always have a healthy heart option, such as salmon, baked chicken and variety of fish on the menu. We also offer fresh fruits, salads and fresh vegetables,” said Elizabeth Montana, executive director, The Conservatory at Alden Bridge.
Eagle’s Trace also takes pride and care in offering healthy menus for residents.
“We offer a wide variety of healthy choice meals. For example, our grilled lemon dill salmon is full of protein, flavor and served with all-natural fresh herbs with lemon and is only 303 calories. Another delicious choice is our grilled breast of chicken with strawberry-pineapple salsa, olive oil and citrus. Total calories 139. We take care and pride in the choices offered to our residents, so that they can enjoy healthy, delicious meals at all our dining venues,” said Donald Mutin Sr., executive chef at Eagle’s Trace, a senior living community.
Also, most senior living communities have speakers come out monthly to provide talks about different topics, and often these are physicians, nurses and other medical staff. And on a regular basis the talks focus on having a healthy heart.
Coulter encourages all to follow their doctor’s orders, such as correctly take medications prescribed. If the medicine makes you feel bad, then work with your doctor for adjustments. If your doctor prescribes a special lifestyle regimen, such as low-sodium diet, follow it.
“Also, stay physically active. Regular activity can reduce blood pressure, incidence of coronary heart disease, hypertension, non-insulin-dependent type 2 diabetes, colon cancer, depression and anxiety,” Coulter said.
Even if you only exercise a few minutes a day, it helps. Try to move more, walk more, and use chair exercises. The key is to move and stretch.
Residents at the Conservatory at Alden Bridge have many ways to stay physically active.
“We have exercise classes five days a week, with choices. For example, we have a Sit and Be Fit class, chair Pilates, tai chi that is low impact, and water aerobics two times a week that is good for bone density and cardio in a heated pool. Our exercise classes get the blood flowing, which is good for the cardiovascular system,” Montana said.
The old cliche of “move it or lose it” is very true when it comes to the heart, a muscle that needs to be exercised like other muscles.
“We offer as many as 22 cardio classes per week that focus on a healthy heart,” said Shirley Woods, coordinator of fitness at Eagle’s Trace. “Water aerobics also promotes a heart health. We offer 24-hour fitness and aquatic centers for our residents to enjoy.
“Strength and balance training are included in all the classes. Personal training sessions are available and are an effective way to jump-start any fitness program and focus on heart health.”
Eagle’s Trace has 22 ongoing personal training sessions and is always happy to facilitate the needs of residents in a way that fits into their daily lives.
“Remember, you are not trying to run your first marathon at 65, just trying to add increasing moderate activity,” Coulter said.
Also, don’t forget to hydrate. If you are active for more than 30 minutes, do not forget to drink water. When we get older, our ability to know when we are thirsty tends to decrease, so be sure to stay hydrated.
“Don’t wait until it is too late. Never wait to get help. If you experience palpitations, angina or other signals of heart trouble, you must check these out,” Coulter said.
Almost all senior living communities have programs, classes, menus, and activities to promote a healthy lifestyle, such as exercise classes, nutrition and outdoor outings.
“As a community, we are enthusiastic about successful aging and being as healthy as we can be at any stage of life. Our team is dedicated to providing the best services possible to enhance the lives of all our residents by living our values one interaction at a time,” said Lisa Hadley, coordinator of Community Resources, Eagle’s Trace.