(Family Features) A walk isn’t just good for your body; it’s a simple, powerful way to care for your mind and soul. Physical activity, like walking, reduces stress, boosts mood and promotes overall well-being. Yet physical activity levels in the United States continue to decline, a trend threatening both mental and physical health.

Less than half of adults and fewer than 1 in 5 children in the U.S. get the recommended amount of physical activity needed for heart health, according to the American Heart Association’s 2025 Heart & Stroke Statistical Update.

National recommendations call for children to get at least one hour of physical activity each day, but the latest statistics show less than 19% of children in the U.S. achieve that target. Meanwhile, less than half of adults get the recommended 150 minutes or more of weekly physical activity.

What’s more, according to data from a National Health and Nutrition Examination Survey, 1 in 4 U.S. adults sits for longer than eight hours each day, which can have negative consequences on physical and mental health.

For decades, the American Heart Association has championed the importance of physical activity in communities across the country through events like National Walking Day on Wednesday, April 2. These tips and information can help you understand how a brisk walk can make a world of difference for heart health and mental clarity.

Benefits of Physical Activity
Staying active is one of the best ways to keep your mind and body healthy.

The physical health benefits may be obvious, but research suggests physical activity can also help bring more joy to your life. According to the 2019 Physical Activity Guidelines for Americans, people who get the recommended amount of physical activity are less likely to experience depression.

Regular physical activity enhances your mood, sharpens your mind, improves sleep and boosts overall well-being, all while reducing the risk of disease and depression and increasing both the quality and longevity of life.

How to Be More Physically Active
Exercise as simple as a brisk walk can put a major spring in your step. It can even energize you to finish other tasks at hand, whether it’s cooking or running errands. Give your daily physical activity level a boost with these tips:

• Exercising outdoors is a great way to get moving. Spending time outdoors has been shown to reduce stress, promote a sense of belonging and improve mood. It’s even better if you can enjoy the sunshine outside, which can improve mood, boost your immunity and help you get some vitamin D.
• Invite a family member or friend along with you. It’s good for them, it’s good for you and it’s good company all around.
• Instead of wondering if you’ll move today, explore how you’ll move. A walk, a dance or a stretch all count.

Getting Pets Involved
Pets are part of your family, and they can help you get healthy together. Pets provide a fun reason to spend more time outside and get the exercise needed to reduce the risk of disease later in life.

Getting moving along with your pet adds more exercise to your routine, which means living longer, reducing risk of dying from heart attack or stroke, reducing risk of diabetes, reducing stress and even boosting your overall happiness and well-being.

Exercising with your pet can also mean enjoying more socializing. You may find yourself meeting other dog owners in your area on a walk or at the dog park.

Learn more about how simple habits like walking can support your overall health at heart.org/MoveMore.

Photos courtesy of Shutterstock

SOURCE:
American Heart Association

(Family Features) In the U.S., 1 in 3 adults is at risk for a newly recognized syndrome that comes from a combination of heart disease, kidney disease, type 2 diabetes and excess body weight. This cluster of conditions, called cardiovascular-kidney-metabolic (CKM) syndrome, is an example of how problems in one part of your body can affect other parts.

To avoid CKM syndrome, health experts suggest paying close attention to four of the American Heart Association’s Life’s Essential 8 – blood pressure, lipids, body weight and blood sugar level – which are core health factors that impact your metabolic health.

Good metabolic health means your body uses energy well and keeps these factors in a normal range. However, when numbers are off in one area, it can affect others, raising your risk for heart disease, stroke, kidney disease and diabetes.

Consider these tips from the American Heart Association to help keep your core health factors under control.

Blood Pressure
High blood pressure, also known as hypertension, happens when the force of your blood pushing against the walls of your blood vessels is too high. High blood pressure is a leading cause of heart disease, stroke and kidney disease.

Because high blood pressure doesn’t have symptoms, the only way to know you have it is to get your blood pressure checked. Healthy blood pressure is below 120/80. If your blood pressure is 130/80 or higher, talk to your doctor about checking your other core health factors.

Lifestyle changes can help reduce high blood pressure. One example is a Dietary Approaches to Stop Hypertension (DASH) eating pattern that’s low in fat and rich in fruits, vegetables, whole grains and low-fat dairy products. Losing 10 pounds and reducing alcohol consumption can also reduce blood pressure.

Cholesterol
Cholesterol is a waxy substance your liver makes then circulates in the blood where your body uses it to build cells and make vitamins and hormones. You may also get cholesterol from eating animal products. If there’s too much cholesterol circulating, your risk of type 2 diabetes, heart disease and stroke may increase.

For optimal CKM health, your LDL cholesterol should be below 100 and triglycerides below 150. Triglycerides are the most common type of fat in the body. If your triglyceride level is 135 or higher, talk to your doctor about decreasing your risk.

Losing body weight and increasing physical activity decrease triglyceride levels. In addition, DASH and Mediterranean (plant-based, high-fiber, low-fat) eating patterns support healthy LDL and triglyceride levels.

Body Weight
Healthy weight may be determined by body mass index (BMI), a number that represents your weight in relation to your height. Extra body fat can mean a higher risk for many health problems, including heart disease, stroke, high blood pressure, high cholesterol and diabetes.

CKM syndrome starts when BMI is 25 or higher and waist circumference is 88 centimeters or higher for women and 102 centimeters or higher for men. Aim for a BMI between 18.5-25.

To lose weight and keep it off, start by setting realistic goals. Understand how much and why you eat, manage portion sizes, make smart snack substitutions and be physically active.

Blood Sugar
High blood sugar can slowly damage the kidneys. In fact, diabetes is the leading cause of kidney disease, and it increases the risk of heart attack and stroke.

Blood sugar is measured in two ways: a fasting blood glucose test (short term blood sugar) and an A1C test (long term blood sugar control). A normal fasting blood glucose level is 70-99 and a normal A1C level is below 5.7%. Fasting blood glucose above 125 and A1C of 6.5% or higher means you have diabetes.

Habits that help you avoid high blood pressure, weight gain and high cholesterol also keep your blood sugar in check. These are especially important if you have a family history of diabetes.

Learn more about CKM syndrome and how to manage your risk at heart.org/CKMhealth.

Photos courtesy of Shutterstock

SOURCE:
American Heart Association

(Family Features) Around the new year, many people set goals for better health. People ages 65 and older can kick off a healthy new year by getting vaccinated for flu, COVID-19 and RSV. These respiratory infections can become more dangerous as people age. Vaccines can help older people risk less severe illness and do more of what they enjoy.

Those who provide care for older adults can support their health by helping them get vaccinated now. That’s especially important because older people have a higher risk of getting very sick or even dying from flu, COVID-19 and RSV.

Vaccines help protect older adults from serious illness

As people get older, their ability to fight off infection decreases, putting them at higher risk for complications if they get a respiratory infection. They are more likely to get severely ill and need medical or hospital care from flu, COVID-19 and RSV. Those living in long-term care facilities often have health issues that make flu, COVID-19 and RSV serious risks.

The Centers for Disease Control and Prevention (CDC) urges all people ages 6 months and older to get this season’s flu and COVID-19 vaccines.

Those ages 75 and older – or ages 60 and older with certain health issues or who live in a nursing home – should get one dose of an RSV vaccine if they haven’t had it before. It’s safe to get vaccines for flu and COVID-19 (and RSV, for those who are eligible) all at the same time. Any side effects from the vaccines are usually mild and go away on their own in a few days.

Get vaccinated for a healthy new year

Vaccines are a great way for older people to start the year by protecting their health. Most deaths from flu, COVID-19 and RSV are in people ages 65 and older, and the risk grows with age. However, vaccines cut your risk of being in the hospital for flu or COVID-19 by about half and for RSV by about 70%, according to the CDC.

Those who look after older loved ones can help them avoid severe respiratory illness by helping them get vaccinated. In addition to getting vaccinated, there are other ways to help prevent serious illness. When around others indoors, use fans or open windows for better ventilation. Wearing a mask, using physical distancing and washing your hands often can also help. You can use home tests to check for COVID-19 if you have symptoms.

Visit cdc.gov/RiskLessDoMore to learn more about flu, COVID-19 and RSV vaccines. Order your free COVID-19 test kits (up to four per household) at COVIDTests.gov.

Talk with your doctor about which vaccines are right for you or an older adult you care for. Or go to vaccines.gov to get started and find a pharmacy near you.

Photo courtesy of Shutterstock

SOURCE:
U.S. Department of Health and Human Services