SW Iowa Public Health Pulse

Category: Health & Wellness

  • Build Heart-Healthy Habits

    Build Heart-Healthy Habits

    Heart disease remains a leading cause of death in the United States, but many risk factors are preventable through consistent, healthy habits — especially regular physical activity.

    The American Heart Association recommends:

    • 150–300 minutes of moderate-intensity cardio per week, or
    • 75–150 minutes of vigorous activity per week,
    • Plus 2 days of strength training

    You do not have to be a marathon runner.
    Walking counts. Dancing counts. Shoveling snow counts. Playing with your kids or grandkids counts.

    What matters most is consistency.

    🫀 Why Cardiovascular Exercise Matters

    Regular cardio exercise helps:

    • Lower blood pressure
    • Improve cholesterol levels
    • Maintain a healthy weight
    • Reduce stress
    • Improve sleep
    • Strengthen your heart muscle
    • Reduce risk of heart attack and stroke

    Even small increases in activity can make a meaningful difference.

    🏃‍♀️ What Counts as Cardio?

    Moderate Intensity (you can talk, but not sing):

    • Brisk walking
    • Light jogging
    • Cycling
    • Swimming
    • Group fitness classes
    • Yardwork
    • Housework
    • Dancing

    Vigorous Intensity (you can say only a few words at a time):

    • Running
    • High-intensity interval training (HIIT)
    • Fast cycling
    • Competitive sports
    • Advanced group fitness classes

    📋 Heart Healthy Habit Tracker

    Staying active is easier when you track your progress. Set a weekly goal of 150 minutes and keep yourself accountable.

    🧠 Habit-Building Tips That Actually Work

    • Start small — 20–30 minutes, 5 days per week
    • Schedule it like an appointment
    • Pair it with something you enjoy (podcast, music, walking with a friend)
    • Track it — what gets tracked gets done
    • Focus on progress, not perfection

    Consistency beats intensity.

    🌟 Want Support?

    If you are interested in more structured fitness or health promotion opportunities in our community, let us know. The more interest we receive, the more programs we can offer throughout the year.

    Let’s build habits that last longer than a month. Your heart will thank you! ❤️

     

  • Free Immunizations Available

    Free Immunizations Available

    Keeping your family protected against preventable diseases is one of the most important things you can do for their health — and cost should never be a barrier.

    Why Immunizations Matter

    Vaccines protect against serious illnesses like measles, whooping cough, meningitis, and influenza. Staying up to date helps protect:

    • Infants and young children
    • Pregnant women
    • Older adults
    • Individuals with weakened immune systems

    Immunizations don’t just protect the person receiving them — they help prevent outbreaks and protect our entire community.

    Free Vaccines Through Iowa Programs

    Mills County Public Health offers free immunizations through Iowa’s:

    Vaccines for Children (VFC)

    Children qualify if they are:

    • Enrolled in Iowa Medicaid
    • Uninsured
    • Underinsured

    Vaccines for Adults (VFA)

    Adults qualify if they are:

    • Uninsured
    • Underinsured

    If you’re unsure whether you qualify, we’re happy to help determine eligibility.

    Convenient & Flexible Appointments

    Vaccines are available at both of our office locations:

    • 403 Railroad Ave, Glenwood, IA
    • 414 Clay Street, Sidney, IA

    We understand families have busy schedules, so we offer flexible appointment times whenever possible.

    📞 How to Schedule

    To schedule an appointment, please call the office at 712-527-9699 or email:

    • Megan Smith, RN: megans@mcph.us (Fremont)
    • Katelyn Murtfeld, RN: katelynm@mcph.us (Mills)

    We’re here to make the process simple and accessible. Reach out today to get up to date and stay protected!

  • Free Private Well Water Testing

    Free Private Well Water Testing

    Serving Mills & Fremont Counties

    Why Healthy Drinking Water Matters

    Safe drinking water protects:

    • Infants and young children
    • Pregnant women
    • Older adults
    • Individuals with weakened immune systems
    • Everyone who drinks water!

    Contaminated well water can lead to gastrointestinal illness and long-term health risks. Regular testing and proper well maintenance are simple steps that protect your family’s health.

    Did you know Iowa has nearly 100,000 active private wells, and about 7% of Iowans rely on well water for their drinking supply? Unlike public water systems, private wells are not routinely monitored — which means testing is the only way to know your water is safe.

    The Iowa DNR recommends testing your well:

    • ✔ At least once per year for bacteria and nitrate
    • ✔ After flooding, heavy rain, or well repairs
    • ✔ At least once for contaminants like arsenic

    Many contaminants have no taste, smell, or color, so even clear water can contain harmful bacteria or elevated nitrate levels.

    How It Works

    Scheduling a test is simple:

    📞 Call 712-527-9699 Select option 4 for Environmental Health

    A Mills County Environmental Health Specialist will schedule a time to collect your water sample. The sample is sent to the State Hygienic Laboratory, and a routine testing panel is completely free through the Private Well Grant.

    Additional testing can be added for a fee — just ask your specialist.

    Grant Funding for Well Work

    Through the Iowa DNR Private Well Grant, Mills County residents may also qualify for reimbursement for:

    • Up to $700 for well closures
    • Up to $400 for cistern closures or shock chlorination
    • Up to $600 for a well assessment
    • Up to $2,000 for well rehabilitation

    Funding covers work done directly on the well (casing, pit, and surrounding area). Work must meet eligibility guidelines and be supervised or completed by a certified professional. Please talk to a MCPH Environmental Health Specialist to ensure the work meets eligibility.

    📞 Call 712-527-9699 with questions or to schedule your FREE well water test.

     

  • Balance Today. Independence Tomorrow.

    Balance Today. Independence Tomorrow.

    A Matter of Balance: Fall Prevention Program for Older Adults.

    Falls are one of the leading causes of injury among older adults, but many falls are preventable. At Mills/Fremont County Public Health, we offer A Matter of Balance (AMOB) — an evidence-based fall prevention program designed to help adults age 60+ stay active, confident, and independent.

    What Is A Matter of Balance?

    A Matter of Balance is an 8-week small-group program that focuses on reducing the fear of falling while improving strength, balance, and overall mobility.

    This program is:

    • Evidence-based
    • Designed specifically for older adults
    • Taught locally by public health nurses
    • Appropriate for all fitness levels

    Our nurses provide education, guidance, and support throughout the program, ensuring exercises are safe, practical, and adaptable.

    Why Fall Prevention Matters

    A fall can change everything — from physical mobility to confidence in leaving the house. Even without injury, fear of falling often leads individuals to limit activity. Over time, reduced activity can actually increase fall risk.

    A Matter of Balance addresses both the physical and emotional sides of fall prevention. The goal is not just to prevent falls — it’s to help participants move better, worry less, and maintain independence.

    What Participants Learn

    Throughout the 8-week course, participants:

    • Build confidence in managing fall risk
    • Learn to reduce fear that limits daily activities
    • Improve strength, flexibility, and balance
    • Identify personal fall risk factors
    • Learn practical home safety strategies
    • Practice proven fall-prevention exercises

    Exercises are gentle and adaptable. Whether you are active or just getting started, this program meets you where you are.

    Who Can Participate?

    • Adults age 60+
    • All fitness levels welcome
    • Individuals concerned about falling
    • Anyone wanting to improve strength and balance

    There is no cost to participate.

    When Are Classes Offered?

    Classes are offered at various times throughout the year based on community interest and instructor availability.

    Interested in Joining?

    If you or a loved one are even slightly concerned about balance, now is a great time to express interest.

    Community interest directly helps us determine how many classes we can offer and where they are held. The more responses we receive, the more opportunities we can create for local older adults to participate.

    👉 Please fill out our interest form and we will notify you of the next scheduled class: A Matter of Balance Registration – Fill out form

    Take Control of Your Independence

    Staying active and independent is possible at any age. A Matter of Balance gives you the tools, support, and confidence to continue doing the things you enjoy.

    Build skills. Gain confidence. Stay active.

    If you have questions, contact Mills or Fremont County Public Health for more information:

    Call us at 712-527-9699

    Email Megan: megans@mcph.us

    Email Katelyn: katelynm@mcph.us