Design an Exercise Program for Where You Are in Life

There are shining examples of tenacity conquering time all around us. Consider Andre Agassi. At the age of 34 (considered "elderly" by tennis pro standards) he regularly beat opponents half his age. Or Dave Scott, a professional triathlete who competed until he was nearly 50 years old. He would finish Ironman-distance triathlons in times that soundly beat competitors decades younger. And more recently, quarterback Brett Favre, lighting up the scoreboard at 40 years old!

Many of us dread aging. But regular exercise can help make you feel and look a lot younger than your age belies.

There are many benefits to exercise at any age. For example, exercising regularly can help you manage your weight.

• Regular exercise can raise your metabolic rate.
• An increased metabolism means your body will get more efficient at burning calories.
• Overall, you'll burn more calories all the time, even when you're not working out.

It's never too late to commit to a regular fitness program. The challenge is tailoring your exercise to the limitations and challenges of your current age.

You've probably heard the standard disclaimer "consult with your doctor before starting an exercise program." That's good advice under any circumstances. This is especially true if you've been inactive for a while. Also, if you have or suspect a heart condition, high blood pressure, diabetes or any other serious ailment, a stress test conducted by your doctor is in order.

The next step is to gauge your current fitness level. These are all important areas worth taking some time to evaluate:

• What is your cardiovascular fitness level right now?
• Have you done any strength training on a consistent basis?
• How about stretching, yoga or Pilates?

Below are three age categories and some of the major considerations of any new exercise program.

Up to 35 years old

Two fitness components often neglected during these years are form and flexibility. Practicing good form in any sport-whether it be tennis, swimming, running, etc-will help you stay injury-free later in life. Devoting time to stretching, yoga or Pilates will also help. Avoid overtraining by always building rest into your exercise program.

35-50 years old

Strength training should be a part of your fitness goals. Perform 30 minutes of resistance training at least three times per week. This is vital for women in order to help prevent osteoporosis and osteoarthritis.

50 and up

Even if you haven't exercised in a long time, you have every reason to start now. The real key is slow and gradual progress. Begin any new activity with its lowest rung. For example, instead of running, start walking first. Instead of lap swimming, take a water aerobics class first. If you're unsure about how to start an exercise program, consult with a qualified personal trainer.

The Bottom Line

No matter what your age, commit to fitness and you will increase the quality-and quantity-of your life. You may not get a chance to win a Wimbledon trophy, an Ironman or a Super Bowl, like Agassi, Scott and Favre. But, more importantly, you'll likely live a longer and fuller life with its own rewards.

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association.
© Copyright 2010. Health Care Service Corporation. All Rights Reserved.

What You Need to Know About Heart Disease in Women

Did you know heart disease is the number one cause of death among women? Heart disease kills more women each year than all cancers combined, including breast cancer.

Both men and women have heart attacks, but more women who have heart attacks die from them. Women delay getting medical care after a heart attack more often than men do because:

• They don't know the warning signs and symptoms of a heart attack - crushing chest pain is not the only symptom of a heart attack
• They may believe that only men and very old people have heart attacks
• They might be too busy with family needs and duties
• They may be depressed, resigned to suffering or even fatalistic about their health

Several risk factors contribute to a person's chance of developing heart disease.

Risk factors for women include:

• Early menopause (from natural causes or hysterectomy)
• Estrogen-plus-progestin treatment
• Race: women of color have higher rates of some risk factors
• Use of high-dose birth control pills, especially if the woman smokes
• Sleep apnea (when a person stops breathing for 10 seconds or longer during sleep)

While some risk factors cannot be changed, it's important to note that others such as life habits are within a person's control.

Quoted from: http://www.bcbsil.com/health/coping/heart_disease_women.html 

Sources: U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute  , National Women's Health Information Center 

Throughout NBCAM's history, Program Leaders have developed many creative ways to reach women. This section provides BRIGHT IDEAS to reach women in the the workplace and in the community. Some of these ideas may work for you or inspire new thoughts. NBCAM's educational campaign, "Pass the Word," consists of communication initiatives to facilitate a woman's decision to engage in early detection of breast cancer. As program leaders, you can help women and the community understand the importance of a triad of behaviors that includes mammography screening, clinical breast exams performed by health care providers, and breast self-examination.

In the Community
It is easy to distribute materials about NBCAM to women aged 40 and older. Talk to some of the women in your target audience and ask them where they go for their health information, then place your NBCAM messages there.

Tips for Passing the Word for community planners

• Contact your local hospital or mammography facilities to find speakers who are experts in the early detection of breast cancer for your events.
• Partner with a mammography facility to make screening appointments for women while they are attending your event.
• Contact the Breast Cancer Resource Committee or the National Medical Association for information and tips on reaching African American women.
• Post information on bulletin boards at local community centers, places of worship, the library, and post office.
• Exhibit or post materials at the county fair or health fairs, which are popular in the fall.
• Take advantage of "back-to-school" shopping in August to alert mall shoppers to upcoming activities for October.
• To reach older women, work through senior centers, senior newspapers, and retirement homes.

Community Successes

• The School, Family and Community Partnership Committee of the Orchard Hills School PTA in Milford, CT sponsored a "Mom's Night Out ... An Evening Dedicated to Breast Cancer Awareness" in January 2003. A speaker, educational materials, and a mobile mammography unit made up the program. In addition, spa services were donated by local providers to top off the evening. "It's my fight, too" pins were distributed to family members and friends of people with breast cancer. This is a great way to involve men in the effort.
• A Latina Program Leader leveraged her position within her sorority to send information to all members across the country. She also posted announcements about breast cancer early detection on electronic bulletin boards and wrote an article about her mother's experience for her sorority newsletter.
• A Hopi tribe in Arizona partnered with local wellness groups to sponsor a "Walk the Hopi Mesas for Breast Cancer." In New Mexico, an exhibit displayed photos of breast cancer survivors doing their favorite "living" activities. The Elder Care Indian Health Service in Alaska Native villages incorporated breast cancer education into its usual activities.
• The health department in Sparta, NJ, partnered with beauty salons to provide customers at the salons with literature, emery boards, balloons, pink ribbons, and an educational display.
• NBCAM Program Leaders have participated in the American Cancer Society's (ACS) "Tell a Friend" campaign, organizing their telephone calling campaign for a Tuesday in October. The program involves trained volunteers who call five friends to encourage them to get a mammogram. This strategy, called "peer counseling," has proven successful because the volunteers are contacting women who are much like themselves. For more information, contact the ACS at (800) ACS-2345.
• An outreach coordinator persuaded a local hospital to donate 80 free mammograms for uninsured women in Kansas.
• The General Federation of Women's Clubs in Seward, NE, worked to raise $40,000 for a new mammography unit. They held luncheons, exhibited at the county fair, and held a tea for survivors that was announced in local newspapers.

Involve Public Officials
Public officials - mayors, governors, state legislators, and their spouses - have helped to make National Breast Cancer Awareness Month a newsworthy event. Many mayors and governors have signed proclamations for NBCAM to encourage women to seek breast cancer screening. They offered free mammograms to city employees, found funding to pay for screening for low-income women, and garnered publicity for the issue.

Tips for Passing the Word to public officials

• Allow plenty of lead time. Getting a proclamation approved and signed can be a lengthy process. Plan to make frequent follow-up phone calls.
• You will more likely get attention for your request for a public official's involvement if you invite other local cancer control organizations and prominent individuals to join you in submitting the request.
• Send your request on the letterhead of one lead organization and include the signatures of all other coalition members. Choose a single person who will be the contact to represent the group in the cover letter.
• If you are requesting that a public official sign a proclamation, include a copy of the proclamation with your letter.
• If you are requesting that a public official participate in a NBCAM event, include the date, time, location, and a brief description in your letter. Also note the names of any other invited public officials, any sponsors of the event, a general description of the audience, and the role you would like the person to play.
• Contact information for city and state officials can be found in your local telephone directory. If you wish to invite an official's spouse, call the official's office and ask for the name and address of the staff person who handles the spouse's correspondence and scheduling.
• Contact the Cancer Research and Prevention Foundation for information and tips on partnering with political representatives and their spouses.