Category Archives: Fitness

Tips to Start Your Journey to a Healthy Heart

Physical inactivity is shown to be a risk factor for heart disease. People who do not exercise regularly have twice the risk for heart disease. There are many benefits to having an active lifestyle.

Regular physical activity will:
• Improve the efficiency of your heart and lungs
• Improve your HDL (good) cholesterol and triglycerides
• Lower your blood pressure
• Help you achieve healthier body weight
• Improve your blood sugar
• Improve your muscle tone and bone density
• Increase your stamina and improve your confidence
• Improve your ability to cope with stress and decrease anxiety and depression

There’s no need to run a marathon. In fact, small steps are all you need. Our prevention and rehab clinic offers these following tips for patients that you should adopt today!

Aim to…
• Exercise on most days of the week.
• Always start with a gentle warm-up.
• Start small and set small realistic goals. Work towards 30 minutes of continuous exercise with your heart rate elevated.
• Finish off with a gentle cool down.
• Work towards getting 200 to 400 minutes of aerobic exercise weekly. That’s about 30 to 60 minutes of exercise per day on most days of the week.

Tips you can use right away!

Here are some helpful tips that can help you get through any type of exercise. Some of these tips are more suitable
for one type of physical activity. Others are good tips to know when you’re exercising.

Pace and Intensity
• You should be able to carry on a conversation while you exercise. This is known as the “talk test.”
• Once you can comfortably walk for 30 minutes, try gradually increasing your speed or arm swing.

Eating
• Wait up to one hour after a meal before you exercise (the larger the meal, the longer the wait time).

Weather
• Avoid exercising in very hot or very cold temperatures.
• If it is very hot and humid, walk during the cooler
part of the day, like in the morning and later at night.
• Look for indoor exercise options such as a gym, a mall walking group, or an indoor track or field.

Posture
• When exercising, it is important that you maintain good posture. Keep your shoulders back and relaxed

Stretching
• After your walks, jogs or runs, stretch your calf muscles.
• Stand straight, close to a solid surface on which you can use your hands for balance.
• Place one leg behind the other, shoulder width apart, with both feet pointing forward.
• Bend the knee that is forward while keeping the back knee straight until you feel a stretch in the back leg.
• Keep both heels on the ground.
• Hold for 30 to 60 seconds. Repeat with the other leg.
• Repeat exercise two to three times.

The Official Virtual 5 km All About Heart Playlist 2015

What’s a good run without some great beats? We polled our participants for this year’s Virtual 5 km to see what song gets them moving. We’ve compiled the list below. Some songs are better for running or jogging. Others are amazing for long walks.

There seems to be a consensus among all of our participants: Bee Gees, Pharrell Williams, Bruno Mars and Taylor Swift make great music for a 5 km.

Country/folks/Indie
Chasin’ That Neon Rainbow by Alan Jackson
All About Tonight by Blake Shelton
If I was King by Great Big Sea

Pop
Uptown Funk by Mark Ronson ft. Bruno Mars * (very popular)
Shake it off by Taylor Swift * (very popular)
Girls Just Wanna Have Fun by Cindy Lauper
Happy by Pharrell Williams * (very popular)
Footloose by Kenny Loggins
All About That Bass by Meghan Trainor
Moves like Jagger by Maroon 5
Jungle by X Ambassadors
Hips Don’t Lie by Shakira
Viva la Vida by Coldplay
Sky Full of Stars by Coldplay

Rock Music
We are the champions by Queen
Let’s Dance by David Bowie
*Born to Run by Bruce Springsteen
*The Summer of 69 by Bryan Adams * (very popular)
Born to be Wild by Steppenwolf
These are Better Days by Bruce Springsteen
You Shook me by ACDC
I don’t want to go to Chelsea by Elvis Costello

Alternative
Fly One Time by Ben Harper

Hip Hop/Rap
Fun by Pitbull * (very popular)
Good Feeling by Flo Rida

Electro Funk
Shut Up and Let Me Go by the Ting Tings
Lose yourself to dance by Daft Punk

Electronique Dance Music
Funk Soul Brother by FatBoy Slim
Same by Robin Schulz
Burn it Down by Awolnation

International
Betece by Africando All Stars
Beautiful Creatures by Barbatuques

Disco
Jive Talkin’ by Bee Gees
You Should be Dancing by Bee Gees
Staying Alive by Bee Gees
I will survive by Gloria Gaynor

What are you waiting for? Get moving! 

Can I Do the Virtual 5 km? Yes You Can!

This month of June is our Hearts in Motion virtual 5 km. What’s the Virtual 5 km you ask? It’s not your typical fundraiser.

Our Virtual 5 km participants will be required to do a 5 km walk, jog or run. The catch? There is no catch. You can do the 5 km any time you want, any way you like and anywhere you see fit. You can do 2 km one evening (remember, you can run it, walk it or jog it). You can do another 3 km the week after that or save the last 1 km for the last week of June. It’s really that simple.

Our event is for everyone. Did you know 52.2 per cent of women and 46.5 per cent of men were considered physically inactive in 2007? We hope that this event will encourage everyone to become active.

Physical activity has many benefits too essential to ignore. It is a safe and effective strategy for the prevention and management of heart disease and it’s been known to reduce depression. Short stints of just ten minutes at a time can be as effective as 30 minutes of continuous exercise.

While the money raised will be going towards the Foundation’s funding priorities, we hope that you will benefit personally from this event.

Here are ways to get through this 5 km effortlessly.

Dude, where’s my car?

Have you considered parking further away from work? I have used running map to track how many kilometers I walk each day from my office to the parking lot. It turns out, one trip is 0.59 km. If I do this route twice every day, I could do my 5 km in four days.

It’s not just for work: park further away from everything. Your heart will thank you for it.

Get out of the bus

Construction is mounting in the downtown core. If you’re coming from Gatineau, have you considered getting off the bus and walking your way to Centretown? From the intersection of Rideau and Waller to the intersection of Wellington and Metcalfe is 0.83 km. Getting off the bus at an earlier stop can add the extra mileage you may need to do the virtual 5 km. Comfortable shoes are required.

It’s a family affair

Take your kids for a walk around the block every Saturday and/or Sunday in June. We don’t all get the chance to spend some time with our loved ones. A walk around the neighbourhood is a great way to decompress from a busy week. You might even meet some of your neighbours and make new friends along the way.

It’s also a great way to teach our kids to be active. The lack of physical activity is a contributing factor to obesity among children. Beat the trend by getting them active early.

Take the stairs!

Track how much you walk at work and take the stairs…every single day for the month of June. You might not make it to the 5 km, but it’s just another way to add some extra mileage to your route.

If you can’t do the walk alone, here’s what you can do:

1) Make any excuse to take the dog out for a walk. In June, there won’t be any snow (we hope!) that will prevent you from taking a nice leisurely walk with your furry friend.

IMAG0357 (1)

2) Go for a run with your coworkers. Nothing says office bonding like a great run under the sun. Particularly for those who work within large organizations, physical activities are a great way to meet other people in different departments. They can even build better relationships between teams and increase productivity.

At the Heart Institute, we preach by example. Last September, our team in the Prevention and Wellness Centre had a friendly 10 km. Most dressed up while their other coworkers were cheering them on.

So what are you waiting for!? Get moving!

The Official Virtual 5 km All About Heart Playlist

What’s a good run without some great beats? Just having music in the background can help you push through your 5 km.

We polled our participants to see what song gets them moving. We’ve compiled the list below. Some songs are better for running or jogging. Others are amazing for long walks.

There seems to be a consensus among all of our participants: Tiesto, Coldplay, Pharrell Williams, Jay-Z and Avicii make great music for a 5 km.

What’s on your list?

Register to the Virtual 5 km. 

All About Heart Virtual 5 km Playlist 2014

Country/folks/Indie
Already Gone by Sugarland
Beer for my Horses by Toby Keith and Willie Nelson
The Cave by Mumford & Sons
I Will Wait by Mumford & Sons
Ho Hey by the Lumineers
Raging Fire by Philip Philips
Sing by Ed Sheeran

Mumford-Sons-Sigh-No-More-Cover-290x290

Pop
Anything by Headley (Explicit)
Applause by Lady Gaga
Radioactive by Imagine Dragons
Moves like Jagger by Maroon 5 featuring Christina Aguilera
I Got a Feeling by Black Eyed Peas
Raise Your Glass by Pink
Happy by Pharrell Williams
Come to Get it Bae by Pharrell Williams
Don’t Kill the Magic by Magic!

Pharrell_Williams_-_Happy

Rock Music
Icky Thump by White Stripes
Mr. Jones by Counting Crows
Stone by Alice in Chains
Vertigo by U2
Time of your life by Green Day
Where the Streets Have No Names by U2
Beautiful Day by U2
Faint by Linkin Park

U2 album cover

Alternative
Fools Gold by Stone Roses
Strawberry Swing by Coldplay

Hip Hop / Rap
Hello Brooklyn by Jay-Z (Explicit)
Power (remix) by Jay-Z and Kanye West (Explicit)
Thriftshop by Macklemore
Dirt Off Your Shoulder Mashup by Jay-Z and Linkin Park (Explicit)
Renegades of Funk by Rage Against the Machine
Til I Collapse by Eminem

Electro Funk
Jealous (I Ain’t With it) by Chromeo
Far Away by Cut Copy
Get Lucky by Daft Punk feat. Pharrell Williams

Coldplay ghost stories

Electronique Dance Music
Dare You by Hardwell feat Matthew Koma
Block Rockin’ Beats by Chemical Brothers
Rolex Sweep (Vandalism Remix) by Skepta
Noosa – Walk on By by Sound Remedy
No Diggity vs. Thrift Shop (Kygo Remix) by Ed Sheeran and Passenger
My Love (remix) by Justin Timberlake feat Paul Oakenfold
All Night Long (LMFAO, Ellie Goulding, Mann, Darth & Vader) by 3lau
We’re All Made of Stars (Tiesto remix) by Moby
Around the World by Daft Punk
Golden Cage (Fred Falke Remix) by the Whitest Boy Alive
4th of July by Kelis
Ready 2 Go by Martin Solveig featuring Kele
Blessed by Avicii
A Sky Full of Stars by Coldplay * (very popular)
Addicted to You by Avicii
Red Light by Tiesto
All of Me (Tiesto remix) by John Legend
Ten Feet Tall by Afrojack
Hey Brother by Avicii

French Music
Face à la mer by Passi featuring Calogero (explicit)
Ces soirées là by Yannick
Caravane by Raphael

Register to the Virtual 5 km

Avez-vous marché/joggé/couru vos 5 km?

Depuis dimanche dernier, des participants et participantes ont chaussé leurs espadrilles pour aller courir, jogger ou marcher. Certains mesurent leur vitesse alors que d’autres profitent simplement du paysage.

On ne saurait trop insister sur l’importance de l’activité physique. Et pas besoin d’être un athlète! Chaque partie de votre corps peut bénéficier d’une augmentation, même modeste, de votre activité physique. En effet, des séances de dix minutes peuvent être tout aussi efficaces que 30 minutes d’activité ininterrompue, un principe que nos coureurs, joggeurs et marcheurs mettent déjà en pratique.

Voici quelques photos pour vous.

Il est encore temps de participer au 5 km virtuel. Inscrivez-vous ici. Il n’est jamais trop tard pour avoir du plaisir!

 

Avez-vous marché/joggé/couru vos 5 km?

Depuis dimanche dernier, des participants et participantes ont chaussé leurs espadrilles pour aller courir, jogger ou marcher. Certains mesurent leur vitesse alors que d’autres profitent simplement du paysage.

On ne saurait trop insister sur l’importance de l’activité physique. Et pas besoin d’être un athlète! Chaque partie de votre corps peut bénéficier d’une augmentation, même modeste, de votre activité physique. En effet, des séances de dix minutes peuvent être tout aussi efficaces que 30 minutes d’activité ininterrompue, un principe que nos coureurs, joggeurs et marcheurs mettent déjà en pratique.

Voici quelques photos pour vous.

Il est encore temps de participer au 5 km virtuel. Inscrivez-vous ici. Il n’est jamais trop tard pour avoir du plaisir!

 

Avez-vous marché/joggé/couru vos 5 km?

Depuis dimanche dernier, des participants et participantes ont chaussé leurs espadrilles pour aller courir, jogger ou marcher. Certains mesurent leur vitesse alors que d’autres profitent simplement du paysage.

On ne saurait trop insister sur l’importance de l’activité physique. Et pas besoin d’être un athlète! Chaque partie de votre corps peut bénéficier d’une augmentation, même modeste, de votre activité physique. En effet, des séances de dix minutes peuvent être tout aussi efficaces que 30 minutes d’activité ininterrompue, un principe que nos coureurs, joggeurs et marcheurs mettent déjà en pratique.

Voici quelques photos pour vous.

Il est encore temps de participer au 5 km virtuel. Inscrivez-vous ici. Il n’est jamais trop tard pour avoir du plaisir!

 

Have You Done Your 5 km run/jog/walk?

Since last Sunday, some participants tied their shoelaces and went for runs/jogs/walks. Some tracked their speed while others enjoyed the scenery.

We can’t stress enough the importance of doing some physical activity. You don’t need to be a trained athlete to get yourself moving. Every part of the body can benefit from almost any increase in physical activity — short stints of just ten minutes at a time can be as effective as 30 minutes of continuous exercise. Our runners/walkers/joggers are doing just that!

Here are some photos from our Virtual 5 km participants.

You can still register to the Virtual 5 km. Register here! It’s never too late to join the fun!