Wednesday, February 27, 2019

Philippine Heart Association Celebrates Heart Month: Move to a Healthier Heart

Research show that many individuals who leads sedentary lifestyles are not only at higher risk of cardiovascular diseases but also increased levels of depression and anxiety symptoms, while those who suffer from mental illness are at higher risk of suffering from cardiovascular disease. This indicates the need for heightened awareness, screening as well as preventive care for patients with cardiovascular illnesses. 

PHA Panelists: Dr. Nanette Rey, Dr. Eric Sison, Dr. Ronaldo Cuyco, Dr. Aurelia Leus

The Philippine Heart Association (PHA) recently called on a press conference in celebration of the heart month this February where they encourage the public to simply "Move." While it is true that exercise is known to help decrease 'bad'cholesterol and can help manage high blood pressure, both of which can increase your risk of cardiovascular disease. 

Dr. Nanette Rey, PHA President herself underwent major physical changes after she decided to commit to  a healthier lifestyle.

"Moving more is great even for your mental health,"says Nanette Rey, M.D. President of Philippine Heart Association Inc. (PHA). Engaging in physical activity can release endorphins and other feel-good hormones. 

The PHA had previously launched "Sneakers Friday"as part of their campaign in helping people fight and prevent cardiovascular diseases as well as the alarming rate of obesity among Filipinos. 

Physical activity doesn't have to be high intensity for you to reap its health benefits--so a brisk walk around the block or simply just move around every 15 to 20 minutes will have you feeling great in no time and somehow moving is a whole lot better than doing nothing. 

PHA program called 52100

One of the most important things discussed on this health forum is the education on healthy lifestyle-52100 which meant 5 servings of fruits and vegetables per day, not more than 2 hours of screentime/not more than 2 grams of added salt; 1 hour of physical activity, 0 sugared beverages and 0 smoking. As they say, cliche as it may sound but prevention is still better than a pound of cure.

Moving more will help you with weight management. Physical activity will help maintain a healthy body weight, decreasing your likelihood of developing type two diabetes, cardiovascular disease and other chronic illnesses. 

The red exercise flexible band which the PHA had given away during the said presscon to ensure you'd try to be more active physically. 

Dr. Nanette Rey lead the Fit Heart Minute Exercise where everyone is advised to keep moving.

When you're physically active, especially doing weights, it will help you build muscle and increase your basal metabolic rate, helping to manage body weight. As further incentive, there are other benefits you could get if you become physically active. 

  • You get better sleep
  • Decreased cognitive decline
  • Reduced stress
  • Lower risk of osteoporosis
  • Enhanced immune system

That's on top of feeling good and looking good. Moving more can be done in so many ways that exercise shouldn't feel like a chore because its benefits can really go a long, long way--yes, beyond looking good in those sexy swimwear for the summer. 

The media guests during the PHA presscon tries on the flexible red band as part of their exercise

Keeping physically active works wonders for your overall health in many ways--and keep your heart healthier in particular. "Of course, along with a heart-healthy regimen, you have to watch what you eat as well, making sure you have a heart-healthy diet too rich in Omega-3. A healthy diet along with physical activity makes it easier to maintain a healthy weight,"says Dr. Nanette Rey. 

To benefit the heart, most adults should try to get at least 150 minutes a week of moderate-intensity exercise. Ideally, you should exercise most days of the week, or simply keep moving every 10-15 minutes. Your heart also benefits from shorter bursts of activity. Say a 0-15 minutes at a stretch, with the goal of accumulating 150 minutes a week isn't bad at all. 

Pay attention to your body as you work out. With any type of exercise, you want to feel your heart pumping—but there should be no chest pain or pressure, and no extreme shortness of breath when you finish. Stop immediately if you’re concerned, and tell your doctor what you experienced.
Tracking your progress over the long-term helps too. Many people find it useful to keep an exercise log or wear a tracking device, Dr. Rey says. As you see yourself getting stronger and being able to do more, reflecting on your advances can be a strong motivator to help you keep up the great results—and keep on improving.
You don’t have to join a gym to move more, says Dr. Rey. Many people find both pleasure and success simply by walking—gradually working up to 10,000 steps per day. Most inactive people generally walk about 2,500 to 3,000 steps a day.
A good strategy is to try to increase your number of daily steps by 500 each week until you reach 10,000 a day. Think about what you enjoy that involves moving: Dancing? Playing a team sport? Walking and talking with a friend? “If you find an activity you like, you’ll be more likely to stick with it."
And remember, any type of physical activity that gets your body moving and your heart pumping will bring better health. Everyday things like doing chores, walking the dog and climbing stairs count too.

During the said event, members of the media and other guests were also given the chance to attend a free Cardio Pulmonary Resuscitation (CPR) Training with Dr. Rodney Jimenez. 

Dr. Rodney Jimenez discussed the basic of CPR during the said event
Media participants who underwent CPR training

For more information on how to take good care of your heart, visit the Philippine Heart Association website at

Disclaimer: I am not compensated for this post. Opinions expressed are 100% my own. 

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