SW Iowa Public Health Pulse

Tag: fitness

  • 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! ❤️

     

  • 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