Living Happily Ever After

A Precious Gift from Beginning to End...

Life is a string of adaptations to changes.  Most stages of life present excitement and hope for the future.  However, the elderly population would disagree this statement.  They have already had the excitement as a child of meeting new friends, having physically active bodies, and looking forward to school.  This population has already experienced the hope of meeting a significant other and bringing a new life into this world. They have had to adapt to changes such as their children growing up, moving out of the house, and leaving them alone.  They may have lost loved ones.  Now, some elderly people believe that their only reason for living is to die.  This is far from the truth.  It is my goal to educate the general population on the seriousness of geriatric depression and how to help them find a passion for life again.  They can live happily ever after if someone reminds them.

Who Does Depression Effect and Why Does it Matter? 

Nationally, "more than two million of the 34 million Americans age 65 and older suffer from some form of depression" (Mental Health America, 2012). It is important to understand that not all older adults have the same potential for developing depression.  The older adults that are more likely to be depressed are:  "older women, those who are not married or who have lost their partners, those who don't have friends or family who can support them, those who have had a medical problem such as a heart attack, stoke, or broken hip, or those who drink too much alcohol" (Healthwise, 2011).  "If suffering from depression, older adults are more likely than any other group to "handle it themselves."  Only 42% would seek help from a health professional"  (Mental Health America, 2012).  This is a serious issue since the needs of the other 58% of suffering adults are not being properly met.

Need for Public Awareness

By making the public aware that depression in the older population is a relevant issue that could be avoided, family members, friends, and communities may become more knowledgeable on the symptoms and risk factors to watch out for.  The elderly population needs to understand that their health is still important as they age.  If depression is a part of their life it is not a normal part of aging and should be discussed with a healthcare provider.  Finally, treatment options are available and should be considered to improve the overall quality of life.

Works Cited

Healthwise.  (2011, January 12).  Depression in older adults causes, symptoms and treatment.  Retrieved             from http://www.everydayhealth.com/health-center/depression-in-older-adults.aspx

Mental Health America. (2012).  Depression in older adults.  Retrieved from        http://www.nmha.org/index.cfm?objectid=C7DF94FF-1372-4D20-C8E34FC0813A5FF9

Rachel Chambers

Benefits of Volunteering

Volunteers are an integral part of the workforce with many different organizations.  A volunteer is defined as a person who did unpaid work through or for an organization. In February 2012, The Bureau of Labor Statistics released statistics about volunteering from September 2010 to September 2011.    According to the Bureau of Labor Statistics, from September 2010 to September 2011 64.3 million people volunteered at least once.  When comparing men and women, women volunteered at a higher rate than men did across all major demographic characteristics including but not limited to: age, education, and race (Bureau of Labor Statistics, 2012)

It was seen that people in the 35 to 44 year-old and 45 to 54 year-old age groups were the most likely to volunteer. In terms of race, whites volunteered at a higher rate than blacks, Asians, and Hispanics.  In general, people with higher levels of education volunteered at higher rates than people with less education.  Among people 25 and older, 42.4 percent of college graduates volunteered compared to 29.5 percent of people with some college or an associates degree, and 18.2 percent of high school graduates.  In terms of hours spent volunteering, volunteers spent a median of 51 hours volunteering.  Volunteers aged 65 and older volunteered a median of 96 hours, and volunteers 25 to 34 years-old volunteered a median of 32 hours (Bureau of Labor Statistics, 2012).

Where can I volunteer?

There are many ways one can volunteer in a community.  Some of these include: religious organizations, education, youth service, social organizations, community service organizations, and more.  From September 2010 to September 2011, the most common organizations to volunteer for were religious organizations, followed by education and youth service organizations, health settings, and social and community service organizations (Bureau of Labor Statistics, 2012).  

One way to find an organization or activity to volunteer with is to visit www.volunteermatch.org.  On this site, one can simply input their location and different volunteer opportunities and contact information will be presented.  It is important for a person to find a volunteer position that they would enjoy, are capable of doing, and to make sure that their commitment matches the organization’s needs.  Questions that a person can ask themselves to help them find the right opportunity include: “Would I like to work with people or in solitude,” “Am I better behind the scenes or would I prefer to take a more visible role?” “How much time am I willing to commit?” “What skills can I bring to a volunteer job?” and “What causes are important to me?” (Help Guide, 2012).  

What are the Benefits of Volunteering?

It is clear that volunteering has a positive impact on the community.  However, the benefits of volunteering can also impact the volunteer.  First, volunteering connects one to others.  It can help a person make new friends and contacts, as well as increasing one’s social and relationship skills.  Volunteering is good for one’s mind and body by increasing self-confidence, combating depression, and staying physically healthy.   Studies have shown that those who volunteer have a lower mortality rate than those who do not (Help Guide, 2012). 

Next, volunteering can advance your career by providing career experience and teaching valuable job skills.  A survey in the UK showed that “73% of employers would recruit a candidate with volunteering experience over one without” (World Volunteer Web, 2005).  Further, “94% of employees who volunteered to learn new skills had benefited either by getting their first job, improving their salary, or being promoted” (World Volunteer Web, 2005).  

How can I Volunteer in Kirksville? 

As mentioned before, common places to volunteer are health settings, which include hospitals.  A main benefit of volunteering in a hospital is to bring hope and happiness to the patients. At Northeast Regional Medical Center (NRMC) in Kirksville, Missouri, there are many different ways one can volunteer.  These include: All Around Awesome Volunteers, which are general all around helpers, chaplain volunteers, department volunteers, director assistant volunteers, emergency room volunteers, health and fitness volunteers, information desk volunteers, unit host volunteers, and waiting room host volunteers (Northeast Regional Medical Center, 2012).  

At NRMC specifically, there are four easy steps to become a volunteer.  First, visit http://www.nermc.com/Community%20Relations/Pages/Volunteers.aspx.  From this page, one can access the online application.  Within the online application, a letter of recommendation must be included.  Next, a 30-minute interview will be set up to determine one’s hopes, goals, and the correct placement for one as a volunteer.  After the interview, one will need to attend the three-hour New Volunteer Orientation.  Finally, at orientation, a drug screen will be scheduled.  Drug screens are required for all healthcare professionals and volunteers (Northeast Regional Medical Center, 2012).  

Works Cited

Northeast Regional Medical Center.  (2012).  Volunteer Ideas.  Retrieved from http://www.nermc.com/Community%20Relations/Pages/Volunteers.aspx

Saisan, J., Smith, M., & Kemp, G.  (2012).  Volunteering and its Surprising Benefits.  Retrieved from http://www.helpguide.org/life/volunteer_opportunities_benefits_volunteering.htm

United States Department of Labor: Bureau of Labor Statistics. (2012).  Volunteering in the United States, 2011.  Retrieved from http://www.bls.gov/news.release/volun.nr0.htm

Volunteer Match.  (2012).  Find a Great Place to Volunteer.  Retrieved from http://www.volunteermatch.org/

World Volunteer Web.  (2005).  Benefits of volunteering.  Retrieved from http://www.worldvolunteerweb.org/resources/how-to-guides/volunteer/doc/benefits-of-volunteering.html

Joint Replacement... If It's Broke, Fix It!

Joint Pain

            The cause of join paint is damage to the cartilage in your joints, or where two bones come together. There are many ways that your cartilage can be damaged, it can be from arthritis, infection, inflammation or trauma. Cartilage is a protective tissue that acts as a shock absorber and covers the end of your bones to help them glide easily against other bones at joint (Trinity Hospital of Augusta).

Arthritis 

Arthritis is one of the common reasons for bad joints, it occurs in the body’s joints and most of the time it causes swelling of the effected joint. The term arthritis is commonly tossed around like it is one disease, however, it can describe as many as 100 different conditions (Trinity Hospital of Augusta). There are two main forms of arthritis, rheumatoid arthritis and osteoarthritis. In rheumatoid arthritis the body’s immune system attacks the body’s joints, which breaks down and decreases the amount of cartilage in your joints and causes you joint pain. In severe cases, the joints can even become deformed and can cause problems with other areas of your body. Osteoarthritis is the most common form of arthritis and refers to the common wear and tear on your body’s joints as you use them throughout your life. Because this affects joints with a lot of wear and tear osteoarthritis usually occurs in weight-bearing joints such as knees, hips, and ankles. This normal wear and tear causes the cartilage in the joints to break down and sometimes even exposes your bones to rub against each other without any protection. The wearing down can cause the cartilage to become rough and pitted, which makes the more difficult for the joint to glide and therefore causes inflammation, pain, and restricted movement. Osteoarthritis may cause the knee joint to deform and change the appearance of your leg or it may cause the hip to deform and the connected leg may appear shorter. No matter the form the main symptom for arthritis is pain, the amount of pain can range anywhere from moderate to severe, even when there is no pressure on the joint (Trinity Hospital of Augusta).  

           Joint Replacement at Trinity Hospital

  If it is determined that you have arthritis or another issue that needs further medical treatment there are several options available. The most common is a total joint replacement at the hip or knee. This surgery recovers the worn surfaces of your bones with plastic and metal to create a new smooth-surface so your joints can function as intended once again. Trinity Hospital of Augusta has a unique joint replacement program, called Joint Efforts. This program consists of a team of surgeons, nurses, physical therapists, social workers and home health workers to provide the best care possible before, during and after the surgery. The program also offers many additional programs to aid in recovery such as group education and exercise as well as family involvement and social interaction. Trinity Hospital sees your joint replacement and stay in the hospital more than just a procedure; they provide a good healing environment that fosters healing (Trinity Hospital of Augusta).

There are multiple ways to do both knee and hip surgeries. Trinity Hospital provides a new and improved approach to hip surgeries that make choosing Trinity Hospital for your joint replacement surgery the right choice. This new approach is called The Anterior Approach and allows the surgeon to operate on the hip from the front of the body as opposed to other more dated surgical approaches that operate from the side or the back of the body. This method of surgery is much more beneficial to the patient because no muscles have to be detached, leading to a quicker, less painful recovery so that you can get back to your normal routine as quick as possible. Aside from these benefits there are other possible advantages to the anterior approach, these include: a shorter hospital stay, small incision, reduced tissue healing, and reduced risk of dislocation of the hip (Trinity Hospital of Augusta).

References

Trinity Hospital of Augusta. Joint Replacement Program. Retrieved from http://www.trinityofaugusta.com/Services/Pages/Joint%20Replacement%20Program.aspx

Don't Let the Flu Get the Best of YOU!

            You’re hot one minute and then you’re cold the next with shivers running through your body. You sneeze and cough to no end. The box of tissues at your bedside becomes your best friend. You might sleep all day and miss out on everything at school. This doesn’t sound like a fun way to spend your days, so do something about it! Don’t let the flu get the best of you.

The flu can be easily prevented with a flu vaccine! Each year between 5 and 20 percent of Americans will come down with the flu (DHHS 2012), and each year students like you miss school because of the flu. The Centers for Disease Control and Prevention report that 38 million school days are missed each year due to the flu (2011). Flu vaccines are the simple answer to this problem. The seasonal flu vaccine is not 100% effective, but the CDC data on effectiveness of the vaccine says that 7 out of 10 people vaccinated normally do not get the flu (2012c).

Misconceptions about the Flu Vaccine

The flu vaccine is an instant fix if I have the flu.

False! The flu vaccine introduces antibodies for the flu and those antibodies take about 2 weeks to create immunity strong enough to fight off the flu (CDC 2012c).

I cannot get the flu if I get the vaccine.

False! There still are the risks that either, your body is already fighting the flu or that in the two weeks when you are trying to gain immunity, you come in contact with the flu (CDC 2012c).

The side effects of the vaccine outweigh the benefits of getting the flu vaccine.

False! The common side effects of getting the flu vaccine include a sore arm, redness around the injection site, and rarely someone might faint (solved by seating those particular patients in a chair) (CDC 2012b).

I’m young and healthy!  I don’t need the flu vaccine.

False!  You may be young and healthy, but that doesn’t mean that everyone around you is as well. Consider your grandparents, elderly neighbors, the new baby in your family, someone you know who has cancer or other chronic illnesses (CDC 2012c). Also, just because you are healthy now doesn’t mean you won’t get the flu. In addition to putting others at risk, getting the flu can prevent you from going to school, playing sports or participating in other extracurricular activities, attending the big dance, and/or have no fun for 3-14 days (CDC 2012a).

Once I get the flu vaccine, I don’t have to worry about washing my hands before I eat or anything like that.

False! The flu vaccine protects against three of the most common types of the flu. This means that there are other strands out there that you are still susceptible to (CDC 2012c). Always practice good hand hygiene (NIH 2012). Also, don’t forget, it takes two weeks for our bodies to really build up the resistance we need to prevent the flu.

I hear the flu vaccine is LIVE! That means I am going to get the flu because I had the vaccine.

False! There are two ways to receive a flu vaccine: the traditional shot and the new nasal spray (FluMist® or LAIV). The traditional shot does not contain the live virus, and it is used for healthy people and for people who have chronic conditions or who are pregnant. However, the nasal spray DOES contain a very small amount of weakened live virus, and it is only recommended for healthy people between the ages of 2 and 49 (CDC 2012a).

Questions about the Flu Vaccine

When should I get the flu vaccine?

You should get the flu vaccine every year in the fall when it comes out. The sooner, the better! The sooner you get the vaccine, the sooner you will have the antibodies necessary to protect yourself from the flu. When the flu vaccine is released is variable, but normally by September or October you should be vaccinated (CDC 2012c).

Why should I get the flu vaccine as a teenager?

There are three BIG reasons to get the flu vaccine as a teenager.

1.      You are helping to protect the people you come in contact with whom have weaker immune systems including grandparents, family or friends with chronic conditions, and any infants you may with whom you have contact (CDC 2012c).

2.      If you have a chronic illness like asthma, other chronic lung diseases, diabetes, sickle cell anemia, etc. you should be vaccinated against the flu (CDC 2012c)

3.      You are increasing the likelihood of being able to have fun and participate in activities instead of having to stay home with the flu.

Who should get the flu vaccine?

Most of the population should get the flu vaccine! This means anyone who is over 6 months old should be vaccinated (CDC 2012a). There are certain populations that especially should be vaccinated. These include people with diabetes, asthma, chronic lung disease, pregnant women (!), and people older than 65 years old, medical or care professionals, and anyone else who runs the risk of developing serious complications from the flu such as pneumonia (CDC 2012c).

Who should NOT get the flu vaccine?

There is a much shorter list of people who should not be vaccinated including those allergic to chicken eggs, those who have had a severe reaction in the past to the vaccine, children under 6 months old, those with moderate to severe illnesses that they are still recovering from and those with Guillain-Barré Syndrome (CDC 2012c).

After I get the vaccine, how can I still prevent the flu?

There are three main actions for preventing the flu besides getting vaccinated.

1.      Cover your mouth when you cough, but with your elbow, not your hand.

2.      Wash your hands often! Use soap and warm water for at least 20 seconds.

3.      If you already have the flu, STAY HOME! (Clay 2012)

How long does a flu vaccine protect for?

The flu vaccine will protect you against the flu for 6-8 months (NIH 2012). This means two things. First, it means that we don’t have to get the vaccine more than once per flu season and second, it means that we DO have to get a new one every year.

How does the flu spread?

The flu’s main mode of transportation is from person to person. This can happen when people shake hands after coughing, when someone coughs or sneezes without covering his/her mouth, or by touching a surface that has been contaminated by someone who has the flu (DHHS 2012).

What are the signs and symptoms of the flu?

The flu is a virus that can affect your nose, throat, and lungs. Common symptoms of the flu include fever, chills, sweating, sneezing and coughing, runny or stuffy nose, muscle or body aches, feelings of tiredness, and sore throat (CDC 2012c).

Works Cited

Centers for Disease Control and Prevention. (2012a, August 6). CDC Features. Retrieved September 10, 2012, from Your preteens and teens need vaccines too: http://www.cdc.gov/features/preteenvaccines/

Centers for Disease Control and Prevention. (2012b, June 11). Preteen and teen vaccines. Retrieved September 10, 2012, from Flu vaccine for preteens and teens: http://www.cdc.gov/vaccines/who/teens/vaccines/flu.html

Centers for Disease Control and Prevention. (2012c, July 6). Seasonal Influenza. Retrieved September 10, 2012, from http://www.cdc.gov/flu/protect/keyfacts.htm

Centers of Disease Control and Prevention. (2011, November 17). Adolescent School Health. Retrieved September 24, 2012, from Infectious Disease at School: http://www.cdc.gov/healthyyouth/infectious/index.htm

Clay County Public Health. (2012). Seasonal Flu. Retrieved September 12, 2012, from http://www.co.clay.mn.us/Depts/PHealth/PHFlu.htm#How_do_I_prevent_the_flu

Dept. of Health and Human Services. (2012, September). Flu.gov. Retrieved September 20, 2012, from Seasonal Flu: http://www.flu.gov/about_the_flu/seasonal/index.html

National Institute of Health. (2012, September 10). Injecting Truth into Flu Vaccine Misconceptions. Retrieved September 20, 2012, from http://www.ors.od.nih.gov/flu/Pages/inject_truth.aspx

Colleen Schmittgens

Everyone knows that exercise is good for them. But, if your aerobic activities aren’t balanced by proper strength training, you will be missing out on a key component to optimal health. Strength training can be beneficial for all age groups, as long as it is done properly, safely, and with proper form.

With proper technique, strength training is not dangerous for growing bodies. Strength training for these growing bodies is not the same thing as powerlifting, weightlifting, or bodybuilding. However, these children wanting to participate in a strength training program must have the emotional maturity to accept and follow directions, which is why it is generally accepted that children should stay out of the weight room and focus on exercises that they can do with their own body weight until they are mature enough to grasp how important it is to have proper technique and safety in the weight room. Once they have matured these adolescents should not be focused on high intensity weightlifting, rather strength training for them refers to “a systematic program of exercises designed to increase an individual’s ability to exert or resist force” (ACSM). It is recommended by the American College of Sports Medicine (ACSM) that, 

“Although there are no scientific reports that define the optimal combinations of sets and repetitions for children and adolescents, one to three sets of six to fifteen repetitions performed two to three times per week on nonconsecutive days have been found to be reasonable. Beginning with one set of several upper and lower body exercises that focus on the major muscle groups will allow room for progress to be made. The program can be made more challenging by gradually increasing the weight or the number of sets and repetitions. Strength training with maximal weights is not recommended because of the potential for possible injuries related to the long bones, growth plates, and back. It must be underscored that the overriding emphasis should be on proper technique and safety — not on how much weight can be lifted” (ACSM). 

There are many benefits found pertaining to children and adolescents involved in strength training, but we must remember we are not talking about power lifting with children rather exercises that they are able to perform without lifting weights. Jayanthi Murahari states that for children, “Moderate intensity strength training can help mineral deposits in the bones, thus increasing bone density. It improves motor skills and actually enhances sports performances. Introducing strength training at the pre-puberty stage helps girls develop the strength required for sports and, in the long run, prevents osteoporosis. In fact, studies show that children who participate in strength training programs have a lower risk of injury compared to children who do not participate” (Murahari). It is also to be noted that strength training programs may not only increase the muscular strength of children and adolescents, but it may also enhance fine motor skills and sports performance. Strength training may also decrease the likeliness of sports injuries by increasing the strength of tendons, ligaments, and bone (ACSM). 

As we mature into adulthood it is still very important to continue strength training. The Mayo Clinic states that “Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age””(Mayo Clinic). Strength training is especially important in reducing your risk of osteoperosis by developing strong bones, controlling your weight, reducing your risk of energy, boosting your stamina, and managing chronic conditions. Strength training is even more essential as we grow elder. 

Strength training with the elders can also help to maintain the integrity of the bones, improve balance, improve coordination, improve mobility, and can even help to reduce the signs and symptoms of many chronic diseases, including arthritis. The Centers for Disease Control and Prevention states, “Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density” (CDC). It is very essential for older adults and the elderly to strength train. The CDC states that, “There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, and depression” (CDC). As people age, poor balance and flexibility are a major contributor to broken bones. This can result in disability and complications. Strength training is especially helpful in restoring balance which can lead to the reduction of falls. The CDC mentions that, “Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training” (CDC). Also, another health concern for elderly women is that post-menopausal women can lose 1-2% of their bone mass annually. The Journal of American Medical Association in 1994 showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70. (CDC). Strength training is also important to maintain a healthy state of mind, to improve sleep quality, and for better cardiac health.

Clearly, strength training can benefit almost everyone. Anyone wanting to better their lifestyle and be in optimal health should definitely consider adding strength training into their weekly routines.

Walking for Heart Health

The message found by study after study is clear: physical activity reduces chances of early death and improves overall health.  However, many Americans find it difficult to get to the gym or hit the weight room.  What they may not realize is that simply walking as little as 150 minutes a week will likely make some substantial gains in their health and wellbeing.  Walking is an easy, budget-friendly, mentally refreshing way to burn calories, improve cardiovascular health, reduce stress, and prolong years of healthy life.

            The Surgeon General’s report on physical activity and health informs us that “inactive people are nearly twice as likely to develop heart disease as those who are more active.”  This provides a compelling argument for incorporating physical activity into the typical American’s daily life.  Moreover, it only takes about 30 minutes of moderate activity (such as fast paced walking) on most or all days of the week to reduce one’s risk of heart disease.  “This level of activity can also lower your chances of having a stroke, colon cancer, high blood pressure, diabetes, and other medical problems,” adds the Surgeon General’s report.  Heart disease is the number one cause of death in the United States, killing more than 500,000 people annually (Centers for Disease Control and Prevention, 2012).

            Heart disease, known as “the silent killer,” begins with a buildup of plaque, an accumulation of cholesterol, fat, and other substances on the arteries’ inner walls (Centers for Disease Control and Prevention, 2009). This continues without symptoms until an artery is blocked or partially blocked and blood flow to the heart is reduced, causing atherosclerosis, or narrowing of the artery walls (Centers for Disease Control and Prevention, 2009).   This can cause angina, or chest pain, or eventually a heart attack, which occurs when the heart cannot get enough blood due to a complete blockage of a major artery.  This condition, also called a myocardial infarction, results in damaged or dead heart muscle and requires immediate medical attention (National Heart Blood and Lung Institute, 2012).  According to the CDC’s Division for Heart Disease and Stroke Prevention, 6% of those hospitalized for heart attack die.  What’s missing in that statistic is the number of people who don’t even make it to the hospital. 

            NEMO Heart Health is an organization located in Kirksville, Missouri whose mission it is to place AEDs around the community, offer heart safe activities, and educate about nutrition, stress reduction, and promotion of a heart healthy life (NEMO Heart Health, 2012).  An AED cannot save someone who is suffering from a heart attack, but it can save someone who experiences a sudden cardiac arrest, or an event during which the heart’s electrical rhythm becomes so irregular that it stops pumping blood to the body (National Heart Blood and Lung Institute, 2011).  An AED, or an automated external defibrillator, can shock the heart back into a proper rhythm and save the victim’s life, but only if administered within minutes (National Heart Blood and Lung Institute, 2012).  This is why NEMO Heart Health’s mission is so important.  Anyone can use an AED and it will only deliver a shock if it is necessary (National Heart Blood and Lung Institute, 2012).  People who have suffered heart attacks are more susceptible to sudden cardiac arrest in the future.

            NEMO Heart Health organizes an annual Heart & Sole Walk to raise money for their education programs and future purchases of AEDs.  This walk promotes walking as a heart-healthy, family-friendly activity.  The evidence indicates walking to be enough exercise to improve health - “People with diabetes who walked for exercise at least 
2 hours a week lowered their mortality rate from all causes by 39 percent” (Centers for Disease Control and Prevention, 2011). Two hours a week could be as little as twenty minutes of walking six days a week, or thirty minutes of walking four days a week. 

            Obtaining enough physical activity to see gains in heart health can be as easy as stepping out the door with your family.  The CDC recommends getting at least 150 minutes of moderate activity such as walking each week.  The only equipment required for walking is a good pair of tennis shoes, and it is a great way to spend more time with family and friends.  So next time you think about sitting down in front of the television, step outside instead and take a walk!

           References

Centers for Disease Control and Prevention. (2009).  Coronary Artery Disease. Retrieved

     from http://www.cdc.gov/heartdisease/coronary_ad.htm.

6 in 10 Adults Now Get Physical Activity by Walking. Retrieved from

     http://www.cdc.gov/features/VitalSigns/Walking/.

Centers for Disease Control and Prevention. (2012). Heart Disease Facts. Retrieved from

     http://www.cdc.gov/heartdisease/facts.htm.

Centers for Disease Control and Prevention. (2011). Relationship of Walking to Mortality

     among U.S. Adults with Diabetes. Retrieved from

     http://www.cdc.gov/diabetes/pubs/factsheets/walking.htm.

Division for Heart Disease and Stroke Prevention: Data Trends & Maps Web site. U.S.

     Department of Health and Human Services, Centers for Disease Control and

     Prevention (CDC), National Center for Chronic Disease Prevention and Health

     Promotion, Atlanta, GA, 2010. Retrieved from http://www.cdc.gov/dhdsp/.

National Heart Lung and Blood Institute.  (2011).  What is an Automated External

     Defibrillator?  Retrieved from

     http://www.nhlbi.nih.gov/health/health-    topics/topics/aed/.

National Heart Lung and Blood Institute.  (2011).  What is Sudden Cardiac Arrest? 

     Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/scda/.

NEMO Heart Health Corporation. (2012). About.  Retrieved from

     http://www.nemohearthealth.com.

U.S. Department of Health and Human Services.  (1996). Physical Activity and Health: A

     Report of the Surgeon General. Retrieved from

     http://www.cdc.gov/nccdphp/sgr/pdf/sgrfull.pdf.