 As more and more women advance in their careers, they often get wrapped up in “Hurried Woman Syndrome,” leading busy lives and leaving little time for themselves or their health.
Although we work in a very deadline-driven and urgent world, we also must be mindful of how work affects our health. In fact, Americans work more hours than we did 20 years ago. That means we don’t often get to hit the gym and we have less time to relax. In addition to obesity, high blood pressure, and smoking, stress is also a contributing factor of heart disease and stroke. People who are more stressed may overeat and start smoking—and so the cycle continues.
National Heart Month is a time to realize you only have one heart to take care of—and you must take care of it so that it can take care of you. Heart disease is the No. 1 killer of Americans, and heart disease and stroke take the lives of more women than the next seven causes of death combined, including breast cancer.
Although many of us can’t seem to work in those “Calgon take me away” moments, we can get ourselves to the doctor to fi nd out what our blood pressure, cholesterol, and glucose numbers are. Knowing your numbers is an important part of keeping your heart healthy. (Visit www.GoRedForWomen.org to learn more.)
The following are some tips on leaving “Hurried Woman Syndrome” behind.
- Take 10-30 minute breaks each day to implement heart healthy activities, such as walking.
- Take the Go Red Heart Checkup at www.GoRedForWomen.org to learn your heart disease risk.
- Plan quick and simple healthy meals.
- Know your family heart health history.
Tips for Women at Work:
- Add extra walks to and from the water cooler.
- Take 10-minute walks between meetings.
- Use the stairs instead of the elevator.
- Bring healthy snacks.
- Take time for lunch and eat at regular intervals versus skipping meals.
- Make time for physical activity—go to the gym and bring your favorite book or office materials to read, or work out at home watching your favorite show.
Tips for Moms on the Go:
- Plan meals in advance—visit www.americanheart.org for recipes from a number of heart-healthy cookbooks and use the online grocery list builder to quickly identify heart-healthy products to add to your list.
- Set up “physical activity time” on a daily basis. • Walk around your neighborhood or in your office.
- Run up and down the stairs.
- Do an exercise video.
- Walk when doing errands and park farther from your destination.
- Take your kids to the park and identify playtime activities that help keep you fit.
- Join a walking group or ask friends to join you in daily walking.
- Work out when your child is at practice or extracurricular activities.
- Exercise while watching your favorite TV show.
Tips for Traveling:
- Plan a physical activity routine.
- Airports and malls are great places to get in a brisk walk around the terminal or from one end of the mall to the other.
- Drink plenty of water.
- Take time to stretch while on a flight.
- Exercise in your hotel room—simple stretches or other exercise, like sit ups and push ups.
- Take advantage of physical fi tness facilities in the hotel.
- Pack heart-healthy snacks and fruits, and know how to manage your snack triggers.
- Pack sneakers and comfortable clothes for working out.
- Keep an extra pair of tennis shoes already packed in your bag.
Love Your Heart Relaxation Tips:
- Keep a journal.
- Reduce stress—plan a technology-free weekend balanced with active sports, swimming, skiing, horse-back riding, or other fun physical activity.
- Celebrate your successes with healthy rewards, like a massage or facial.
- Read a book.
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