Diet and Exercise | Lorven Heart and Vascular Institute

Diet & Exercise

Lorven Heart and Vascular
Lorven Heart Center
1609 SW 17th Street
Ocala, FL 34471
Office: (352) 401-9888
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Exercise

Children and Adolescents (aged 6-17)

Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either moderate– or vigorous-intensity aerobic physical activity.
As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18-64)

Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate– and vigorous– intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.

Health Benefits of
Physical Activity

Children and Adolescents:
Strong Evidence

Improved cardio respiratory endurance and muscular fitness

Favorable body composition

Improved bone health

Improved cardiovascular and metabolic health biomarkers

Moderate Evidence

Reduced symptoms of anxiety and depression

Adults and Older Adults:
Strong Evidence

Lowers risk of:
Early death
Heart Disease
Stroke
Type 2 Diabetes
High Blood Pressure
Adverse blood lipid profile
Metabolic syndrome
Colon and breast cancer
Prevention of weight gain
Weight loss when combined with diet
Improved cardio respiratory and muscular fitness
Prevention of falls
Reduced depression
Better cognitive function (older adults)

Moderate Evidence

Better functional health (older adults)
Reduced abdominal obesity
Weight maintenance after weight loss
Lower risk of hip fracture
Increased bone density
Improved sleep quality
Lower risk of lung and endometrial cancers

DIET:

Recommendations of The American Heart Association Diet

Eat a variety of vegetables and fruits to include five servings per day.
Eat a variety of grains to equal six servings per day.
Eat fish at least two times each week, preferably fatty fish such as salmon and tuna.
Choose reduced-fat dairy products, legumes, skinless poultry and lean meats.
Select fats with no more than two grams of saturated fat per tablespoon such as liquid and tub margarine, canola, corn, safflower and olive oil.
Balance the calories you eat each day with the calories you burn each day. To calculate, multiply your current weight by fifteen if you are moderately active. This is the number of calories used in one day. For sedentary persons, multiply weight by thirteen instead of fifteen.
Be physically active for at least thirty minutes each day.
Limit high calorie, low-nutritious foods like soft drinks and candy.
Limit foods high in saturated fat, trans-fat and cholesterol.
Maintain sodium intake at or below 2,400 mg or 1 1/4 teaspoons per day.
Limit alcohol beverages to no more than one drink per day for women and no more than two drinks per day for men.
Eat a variety of nutritious foods form all the food groups.
Choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often.
Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight.
Eat fish at least twice a week. Research shows that eating oily fish containing omega-3 fatty acids (for example: salmon, trout and herring) may help lower your risk of death from coronary artery disease.
Eat less of the nutrient-poor foods.
Choose lean meats and poutry without skin and prepare them without added saturated and trans fat.
Select fat-free, 1 percent fat, and low-fat dairy products.
Aim to eat less than 300 milligrams of cholesterol each day.
Choose and prepare foods with little or no salt.
If you drink alcohol, drink in moderation. This means one drink per day for women and two drinks per day for men. Also don’t smoke tobacco– and stay away from tobacco smoke.