Did you know that the five interlocking rings of the Olympics symbolise the five main areas of the world, and that the symbol was originally designed in 1912? One hundred years on and the five rings continue to represent the spirit of the Olympics. As important as the five rings are to the Olympics, let’s discuss five steps we can take to ensure we have a healthy heart.
1. STOP SMOKING
Smoking is the single most preventable risk factor for heart disease and many other diseases such as stroke, cancer, and emphysema. Quit this deadly habit forever!
2. EXERCISE REGULARLY
Exercise improves blood circulation and is good for cardiovascular health as well as promoting a sense of well-being and increasing productivity at work. We should all perform continuous aerobic exercise (e.g. brisk walking, jogging, cycling, or swimming) for half an hour at least three times a week. Those new to exercise should start gently and build it up gradually.
3. REDUCE WEIGHT
If your waist circumference is 90cm (36 inches) for men and 80cm (32 inches) for women, you have abdominal obesity, and are at risk from coronary heart disease. Eating the right food and doing regular exercise can help shed the extra kilos.
4. HAVE A HEART-HEALTHY DIET
Avoid processed food and food high in fat, sugar and salt; choose a diet rich in fruits and vegetables, instead. Eat just enough calories to achieve or maintain a healthy weight.
5. GO FOR MEDICAL CHECKUP
If you are a male above the age of 35 or a female above 40, visit your nearest clinic or hospital for a thorough medical assessment. If you have any of the risk factors for heart disease such as hypertension, high cholesterol, and diabetes, visit your doctor much earlier. Never assume anything; ignorance is not bliss!
Heart disease remains the number one killer for both men and women in Malaysia and many countries all over the world. Be mindful of these five steps and expect to live a healthy life to witness many more Olympics!
This article was written by Dr Haizal Haron Kamar for The Expat magazine.
Source: The Expat September 2012
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