Making Your Heart Stronger

The heart is a powerful muscle that needs a workout just like other muscles in your body. The more it works, the stronger it gets. Perhaps you don't consider yourself athletic, or currently live a very inactive lifestyle. Is there hope for a stronger heart? Yes! Any kind of physical activity that raises your heart rate, keeps it pumping faster for a while, and gets you breathing more deeply counts towards strengthening your heart.

WHAT'S YOUR TARGET?
Finding your "target heart rate" (THR) range and gradually increasing the intensity of your exercise so your heart beats within your ideal THR range when active is the key to safer, more effective cardiovascular fitness. If you remain below your target heartbeat range, your heart misses the workout it needs. If you aim too high and your heart beats too fast, you may do damage. Find your ideal target heart rate range. (American Heart Association recommendations.)

If you have any health conditions like high or low blood pressure, diabetes, cardiovascular disease, joint or muscle problems, check with your doctor before increasing exercise. While exercise is important in helping control or prevent certain conditions, your doctor can advise on what activities are safe for you, monitor your progress or adjust medications as needed.

GETTING STARTED
• Move more, move longer. Walk or bike to places instead of driving. Take the stairs whenever you can. Park farther away from your destination. Move faster when doing chores like cleaning, vacuuming or yard work. Take a dip in the pool and swim a few laps. Stay moving for longer periods of time.
• Break it up. You don't have to do all your exercising at once. Even 10 minutes three times a day is better than no activity at all. Ideally, work up to 30 minutes five times a week.
• Make it fun. Choose activities you enjoy, whether it's dancing, walking the dog, playing tag with kids, shooting hoops, swimming—anything that will motivate you to get moving.
• Don't be discouraged. Exercise can make you feel tired at first. Start with a little at a time and stick with it. You may be surprised how much more energetic you'll start to feel after a while.
• Watch how you feel. If you're trying a new exercise, your muscles may hurt or you may feel slightly breathless. Start slowly, and your body will adapt. If you feel any unusual pain or breathlessness when you are active, consult with your doctor.
• Exercise with a friend or take a class. You're less likely to skip exercise if you know someone is counting on you to show up.
• Raise the bar. When the exercise you do starts to feel easy, challenge yourself to something slightly more strenuous. Let your heart strengthen gradually and naturally with a gentle increase in activity over time. Avoid sudden changes in exertion, as this can strain your heart and other muscles.

ATTEND OUR HEART FAIR ON FEB 11
Make your heart a priority this year. On Monday, February 11, 2008 join us at the Dean & St. Mary's Cardiac Center's Heart Fair Off the Square from 5:00-7:30 pm at St. Mary's Hospital in Madison. It's FREE and open to the public.Enjoy free screenings, mini lectures, healthy cooking demonstrations, educational booths, an apportunity to talk one-on-one with Dean Cardiology specialists, and more. Enjoy prizes and giveaways too!
Get event details.

Help for Parents of Children with Behavioral Disorders

Dean Sun Prairie Clinic Psychiatry Department offers an innovative eight-week informational and support session for parents with children attention deficit hyperactivity disorder, oppositional defiant disorder, bipolar disorder, or other disruptive behavioral disorders.

The Parenting Group, the only such group in the area, specializes in helping parents of children age 5 through 11, who suspect that their child might have a behavior disorder and want to learn more about various diagnoses and treatment options. Parents meet with a professional to learn strategies for improving their child’s and their family’s life.

Here's what some parent participants have to say about the Parenting Group:

• "I learned how to understand my child's behavior, and how to correct it." —Mother of two, Poynette
• "I used what I learned from the group when I attended my child's IEP meeting at school this fall. I was able to speak up for specific goals for my child, and I felt it was the best meeting I've had with school personnel in a long time." —Mother of two, Columbus

A new Parenting Group session will begin in February.
When: Wednesday, Feb 6, 2008
Time: 4:00-5:00 pm
Location: Dean Sun Prairie Clinic, 10 Tower Dr, Sun Prairie, WI, and will be led
Facilitator: Dean Psychologist, Esther Lefevre, PhD.

Call (608) 825-3777 to sign up for the February group or to sign up for other future sessions.

Learn more:
Dean's Mental Health Services
Dean's Group Therapy Services
Download a Parenting Group brochure (PDF)

Simply Citrus

Winter is citrus season! You'll find a wide variety of zesty, fragrant citrus fruits including oranges, grapefruit, tangerine, clementine, lemon, lime and more at many grocery stores. Citrus fruits are a nutrient power house providing over a full day's supply of vitamin C, and are rich in folic acid and fiber. They are also high in phytonutrients (plant-based nutrients) that may reduce the risk of chronic diseases, including heart disease and cancer. Solo, citrus fruits make a perfect snack or can add a sweet and tangy twist to your favorite recipes.

Get Recipes:
Broiled Breakfast Grapefruit
Citrus Salsa
Orange Glazed Mixed Vegetables
Citrus Meringue

Contributed by Dean Dietitian Mary Hughes, RD