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Your doctor has probably explained the importance of getting 30 minutes of moderate activity on most days of the week. But what does “moderate” really mean? It means moving enough to cause a small increase in your heart rate and breathing rate.
Walking quickly counts as moderate exercise. So does swimming, hiking, and biking on an even road. Household chores that do double-duty as moderate physical activity include:
●● Mowing the lawn
●● Washing windows
For most people, beginning a light, low-intensity workout program is safe. However, if you are new to exercising, have been inactive for an extended period of time, have any medical issues or are looking to start an intense exercise program, you should speak to your doctor frst.
What Counts as Moderate Exercise?
It’s Flu Shot Season Again: What’s New
When you have coronary artery disease, there’s an even bigger chance that the fu could cause other serious problems. For example, it might lead to pneumonia.
This year, the fu shot protects against 2009 H1N1 and seasonal fu. To lower your risk for fu-related health problems, take these steps:
1. Reduce the spread of germs. Wash your hands often with soap and water or an alcohol-based hand sanitizer.
2. Minimize contact with people who are sick.
3. Seek medical care, if needed. If you do catch the fu, antiviral medications might help. These medications work best within two days of getting sick.
Talk with your doctor about whether you are at high risk and should receive a pneumococcal vaccine before age 65. Health experts
recommend it for everyone starting at age 65; a booster may be needed after fve years.
Low-Salt Holiday Meals
Traditional holiday recipes are often loaded with too much salt. To keep your cooking festive without losing favor, try the following:
●● Swap the salt for some rosemary when making stufng.
●● Instead of salt, use garlic, onion, paprika or sage to season potatoes.
●● Use fresh or frozen, rather than canned veggies. If you do choose canned vegetables, buy the “no-salt-added” variety.
●● To spice up a main dish starring lean meats or poultry, consider adding bay leaves, lemons or curry.
●● Add some kick to sauces with a dash of paprika, basil or dry mustard.
●● Use unsalted varieties of broths, sauces and nuts to reduce sodium in favorite recipes.
Find tasty, low-salt recipes on My Health Zone. It’s FREE to members in HAP’s
HealthTrack program. Log in at hap.org and link to Healthy Living . Under Tools and Resources click on My Health Zone. Recipes are in the Diet and Nutrition Zone.