PACE 9
HEALTH
REGULAR EXERCISE CAN HELP TO
REDUCE HEART ATTACKS
Regular exercise may not generate that you avoid heart
disease, but the right type of exercise certainly helps.
Several studies show that those who exercise regularly
and throughly have fewer heart attacks than those who
don't, and their heart attacks are likely to be milder.
All exercise will help your general health, controlling
weight and reducing tension. It also makes people look
and feel a whole lot better, with more energy for daily
living. Certain types of exercise will also tone up your
circulation; make your heart a stronger, more efficient -pump;
help reduce blood pressure; and change the
composition of blood cholesterol. Research carried out
by doctors and scientists at Stanford Heart Disease
Prevention Program showed that regular exercise can
reduce the level of LDL-cholesteroL the most harmful
type, and increase the amount of HDL-cholesteroL the
beneficial type.
WHAT TO DO ABOUT IT
To condition the cardiovascular system, exercise should
be "aerobic". That means it should use large muscle
groups to keep the whole body moving rhythmically and
continuously, without strain: Brisk walking, jogging,
running, bicycling, swimming, skating, dancing. Games
such as golf, doubles tennis and Softball or volleyball can
help your general health, but they aren't enough on then
own to benefit your heart much, because they involve
too much stopping and starting. Muscle-building
exercises won't benefit your heart either, and even may
raise your blood pressure.
AN EXERCISE PROGRAM
In recent years, after much research, exercise specialists
have come up with a formula for the minimum amount
of aerobic exercise you need to do, in order to enjoy its
protective efforts. It's not too demanding. There are
three key ideas to remember:
1) Exercise every other day, of at least three times a
week.
2) Exercise at least 20 minutes without stopping.
3) Exercise vigorously without becoming short of breath.
When you select a form of exercise, pick one that you
enjoy, otherwise you are unlikely to stick with it. For
those who are just starting out, particularly if they are
overweight or middle-aged, walking is probably the best
choice.
A few months or so of regular, brisk walking could make
you fit enough to try one of the more vigorous forms of
exercise that are also excellent for cardiovascular fitness:
fast bicycling, swimming, jogging or running. Before you
take up vigorous exercise, however, we suggest you
discuss your plans with your doctor if you are over 35
years old, overweight, or have a history of problems with
your heart or circulation.
If you choose to jog, invest in well-fitted running shoes,
from a reputable sporting goods store. If you don't have
a jogging friend who can give you helpful suggestions on
such matters as shoes, clothing and warm-up exercises,
you might job an organized jogging group. Expect to
spend the first month or so getting up to speed gradu
ally, perhaps alternating one or two minutes of jogging
with one or two mbutes of walking (which is sometimes
called "woggbg").
And if you would ever never h a million years dream of
taking up jogging, or bicycling, or roller skating, don't
worry: BRISK WALKING FOR 20 TO 30 MINUTES
A DAY CAN PRODUCE SUBSTANTIAL BENE
FITS. HEARTBEAT
When your body is exercising, your heart beats faster
than its normal 60-80 times a mhute, to supply oxygen
to your muscles. The speed of your heart is a good
indication of whether you are exercising too hard, or not
hard enough to do your heart much good. Exercising
heart rate goals (something called target heart rates)
generally recommend as safe for people in different age
groups are listed in the chart below.
Take your pulse for 10 seconds immediately after you
exercise and multiply the number of beats in that 10
seconds by six. If your pulse is faster than the above
SAFE RATES, slow down, especially if you feel too
tired. If your pulse is substantially slower, you can
afford to speed up the next time - as long as you don't
get unduly breathless, or feel too tired. And if your
heart beat is at all irregular, or you feel any pah or
pressure in your chest, check with your doctor right
away.
DO IT WITH A FRIEND
Exercise with a friend, or your dog. If you become
breathless to talk to him, her or it, slow down. Remem
ber, the aim of this type of exercise is to make you feel
almost tired - not breathless and exhausted.
Don't try to beat any world records. Speed is not nearly
as important as the time you spend exercising, and the
type of exercise you choose. Your speed will increase
gradually, as you become fitter. Trust your body to let
you know when it is time to go faster - or when it is
time to slow down a bit, or rest.
TO RAISE YOUR HEART RATE
Walk Briskly, swim, bicycle, run, skate, jog, row, dance
and jump rope.
CarlTerp,R.N.C.
Community Health Nurse
HEALTH SCHOLARSHIPS
The Indian Health Service (IHS), Department of Health
and Human Services, is now accepting applications for
the fiscal year (FY) 1988 scholarship cycle for three
scholarship programs authorized by the Indian Health
Care Improvement Act and its amendments. Awards
made during this cycle will be for funding in the 1988-89
school year. This will be the only scholarship cycle b
FY88 for the following programs:
HEALTH PROFESSIONS PREPARATORY SCHOL
ARSHIP PROGRAM
This program provides financial assistance for Indian
students only to enroll in courses that will prepare them
for acceptance into health professions schools. Courses
may be either compensatory (required to improve
science, mathematics, or other basic skills and knowl
edge) or preprofessional (required to order to qualify
for admission into a health professions program).
HEALTH PROFESSIONS PREGRADUATE
SCHOLARSHIP PROGRAM
This program provides financial support for Indian
students only to enroll h courses leading to a baccalau
reate degree in specific preprofessional areas.
HEALTH PROFESSIONS SCHOLARSHIP PRO
GRAM This program provides financial assistance to students
enrolled in health professions and allied health profes
sions programs. For the Health Professions Scholarship
Program, there are service obligations and payback
requirements that the recipient incurs upon acceptance
of the scholarship funding.
The application booklet which bcludes the application
form, complete description of the three programs,
instructions for completing the application, and all
required forms is available from:
Darlene B. Marcellay, Scholarship Coordinator, Port
land Area Indian Health Service, 1220 S.W. Third Ave.,
Room 315, Portland, OR 97204 or telephone: (503)
221-2019.
COMPLETED APPLICATIONS MUST BE RE
CEIVED BEFORE THE CLOSE OF BUSINESS (4:30
PM) ON MAY 16, 1988.
TRIBAL JACKETS FOR SALE
Jackets with the tribal logo are currently being specially
ordered. Sizes bclude small medium, large, X-largc,
2X-large, 3X-large, 4X-large and 5X-Iarge. There are a
wide variety of colors available. Prices are $32.00
unquilted and $35.00 quilted. For sizes 3X-large to 5X
large, add $5.00. Come by the Tribal Office or call
Merle, Shelley or Margo at 879-5211. A deposit of 12
of the cost is required.