Healthy Heart Challenge 2012
 
Dr Cathy Saunders

I am really looking forward to participating in the Healthy Heart Challenge in June and July 2012. 

I currently love exercising regularly, eating well and feeling great, but traditionally, I find it more difficult to maintain my enthusiasm and dedication over the winter months when the mornings are cold and dark and the evenings seem very short.  As a result of the Challenge, I will understand my risk of heart disease more fully, will aim to lower my cholesterol and blood pressure and hope the additional motivation will help me maintain my daily exercise regime through the winter months.

I fully support the aim of the Challenge, which is to raise awareness of heart disease as the No. 1 killer of Australian women. I am a passionate advocate of the health and wellbeing benefits of regular physical activity and good food choices. In my work as a GP at Parkside Family Practice (SA), I spend much of my consulting time providing information to my patients to enhance their understanding of their heart health and motivating them to take an increased interest and responsibility for their physical and mental wellbeing.

I am thrilled to work with the Heart Foundation in practical ways which will help us as individuals to reduce our risk of heart disease. As healthy women, we can positively influence our friends and families to adopt great lifestyle choices and ultimately reduce untimely morbidity and mortality from heart disease.
 

Challenge update

June is flying past and my exercise regime seems to be working, thanks to the Go Red for Women Healthy Heart Challenge.

My tips
  • Warm your running gear in bed overnight-it is a lot more appealing than putting on cold gear.
  • Organise to exercise with a friend or friends at least once per week.
  • If you have a dog, take them for a walk. They will love the experience and in a short period of time will bring you their leash as a friendly reminder.
  • Work out what exercise you like and do more of it. I love being outdoors and walk my dogs to the local park most days and once or twice per week I pack them into the car and go a bit further away for a hill or beach walk.
  • Embrace variety: it makes my exercise choices sustainable. They involve a combination of activities including running, bike riding, beach and hill walking – some with the dogs, some with friends and others by myself.
  • Get a torch, scarf and jacket. Essential to protect you against short days/long nights, the cold and the wet!!
  • Be flexible with your routine. I have recently modified my regime to ensure I stay awake for the whole day! I now find that two early morning starts work well for running with three friends and I then fit in other activities when possible.
 
Healthy outcomes since starting the Challenge
  • I feel great, as if I am walking on air and that I can manage any challenge thrown at me.
  • I sleep like a baby.
  • I have noticed an increase in my energy levels (although I did need more sleep initially).
  • I mostly crave healthy food choices but have a sense I can eat what I like and my weight has remained stable.
  • I feel stronger.
The greatest challenge still remains around prioritising time for exercise when the work demands peak. Consider exercising for less time and try to fit in a second activity later in the day. I have definitely found it is easier to keep going than to stop and start again later!
 

After the Challenge
 
The Healthy Heart Challenge is over, but I am definitely more aware of the importance of heart health for me and my patients and have recently checked my blood pressure.
 
My best changes have been to move more and eat better on a daily basis. At best it will be a run, walk or hill climb but on very busy days it may be running on the spot at home for 10-15 minutes – it gets me huffing and puffing pretty quickly! I am eating more seasonal fruit and vegetables and love going to the farmer’s market to get the freshest produce.
 
Unexpected challenges always occur and threaten newly established good health habits! For me it was an increase in work demands and school holidays which changed my normal routine.
 
My suggestions
  • Exercise first thing in the morning if very busy - it is then done and you feel great all day.
  • Embrace the change in routine: while on holidays enjoy active time with family and friends.
  • Consider limiting chocolate or treats and choosing healthier options.
  • Re-start the routine which works for you as soon as possible. Despite juggling work, emails, etc. it will be back to the basics for me post holidays. Teaming up with my dogs and/or friends and setting times in my diary each day for healthy habits. 
  • Review your goals regularly and be proud of your efforts and achievements so far. 
  • Make necessary changes. If something is not working for you, seek additional advice and support, like discussing your health concerns with your GP.
Ensure you enjoy what you are doing: if you have fun you are more likely to continue! If you are moving more you will feel great.
 
Thanks to the Healthy Heart Challenge I have not become a couch potato this winter!