Not only do we have an eye on your well-being, but we value your hearts. Over the next two months, we are digging deeper into Heart Health. Scientists and medical professionals are discovering more every day about how our hearts change with age, and specifically, the differences between the cardiac systems of women and men. This month, featuring Valentine’s Day, we will focus on women’s heart health; March will be dedicated to the men.
I could leave it at a simple introduction, but I won’t. My mom passed away from a sudden heart attack. While the end was sudden, the 12 hours leading up to it are why I’m writing this.
She had been treated for mild heart disease, which remains the number one killer of both men and women. After dinner one evening, she didn’t feel well. Her stomach was upset, and she felt like she was coming down with a cold. On her counter sat Pepto-Bismol, Tums, and a negative COVID test. When we last spoke, she said she’d go to the doctor the following morning if she wasn’t feeling better. She checked in at her retirement facility at 10 a.m., but when the housekeeper arrived at 11:15 a.m., she was gone.
DON’T LET THIS HAPPEN TO YOU!
At the end of this article, you’ll find a list of warning signs. Print it out, learn it, and follow it.
Get to Know Your Heart
First, a quick biology lesson: Your heart is about the size of your fist, and that little dynamo is responsible for keeping your blood moving. It is made up of four chambers, two atria and two ventricles, and several large, sturdy blood vessels.
How it works: “Tired” (deoxygenated) blood that has already delivered oxygen and collected waste enters the right side of the heart. From there, it takes a jaunt to your lungs to get fresh oxygen, before moving to the left side of the heart to head out on another mission through the body. All these vital actions, the chambers pumping and valves opening and closing, work primarily autonomically. That means we don’t have to think about it; thankfully, your brain and nervous system are always on the job.
Movement is Medicine
As we age, our likelihood of heart disease increases. For women, this is due primarily to hormonal changes after menopause (shouldn’t it be “womenopause”?). However, there are many ways to reduce your risk. Let’s start with the simplest one: increase your physical activity. The Fitness, Racquet, and Pool Club is ready to help! Did you know we offer over 40 classes each week? We also have a glorious pool, tennis and pickleball courts, and a well-equipped gym. Think about adding “exercise snacks” to your day. Incorporating short bursts of movement throughout the day is highly beneficial. Every day, we should strive to stretch, take a walk, or do isometric exercises like wall push-ups, lunges, leg lifts, or even jumping jacks.
We can’t live on snacks alone, though; we need to move. Try to walk at least 5,000 steps a day, incorporate light weightlifting or resistance training, and get your heart rate up. According to the American Heart Association, the target heart rate zones are:
• 50 years old: Max 170 bpm
• 55 years old: Max 165 bpm
• 60 years old: Max 155 bpm
• 70 years old: Max 150 bpm
When starting an exercise program, check with a medical professional. Start by increasing your heart rate to the lower end (50%) of your zone and work your way up to 85%.
Other Heart-Healthy Hints
Prioritize sleep, eat clean, limit screen time, and most importantly, stay hydrated. Hydration is vital. When you are dehydrated, your blood becomes thicker, forcing your heart to work much harder to pump it. Additionally, a lack of electrolytes can cause the heart muscle to struggle with its natural rhythm.
WARNING SIGNS OF HEART ATTACKS IN WOMEN
If you’re worried, get checked out. Minutes matter.
• Unusual Fatigue: An overwhelming feeling of tiredness for no clear reason.
• Chest Pressure: Squeezing, fullness, or pain that may come and go.
• Radiating Pain: Pain in one or both arms, back, neck, jaw, or stomach.
• Shortness of breath.
• Cold sweats, nausea, or vomiting.
• Lightheadedness, dizziness, or fainting.
• Indigestion: Often mistaken for acid reflux or stomach pain.
What to do: CALL 911 IMMEDIATELY. Women often hesitate to call for help, but every second counts. Many health organizations advise chewing one adult-strength aspirin (325mg) while waiting for EMS (if you are not allergic), as chewing helps it absorb faster.
At the hospital: Tell them immediately that you are having chest pain. Don’t “suck it up” or worry about being a bother, the medical staff is there to save your life.
CLUB NEWS
TENNIS
BSM league play is going strong with all teams halfway through the season. Our courts look great with new windscreens and court numbers. We encourage folks to come out and cheer on our teams on Mondays, Tuesdays, Thursdays, and Fridays.
In January, we had Kardio Tennis by our tennis pro, Jay Penny, with the help of Mark Walker. Kardio Tennis is a fun hour of fast-moving tennis drills, fun music, and “kardio” activities scheduled while you wait. The emphasis is on “kardio,” so players keep moving in between drills to get the most out of the clinic.
February 22 is the second annual “All About the Love” Mixed Doubles Tennis Tournament. This fun event includes a mixed doubles tournament with prizes and dinner and social time after the tournament.
The BSM men’s entry-level tennis team is looking for players! If you are interested, or know a Fitness Center member who might be, please call Clif Behney at 717-639-5676. If you play pickleball and are curious about tennis, give it a try, the Red Baron team would love to have you!
PICKLEBALL
Our season is in full swing!
• Social Tournament & Cookout: Saturday, February 28
• March 21 Tournament: MLP Format
