Before you give your heart away to that special someone this Valentine’s Day, make sure it is beating healthy and strong! According to Cupid (and the American Heart Association), roughly 25% of Americans suffer from cardiovascular disease. Here are some tips to improve your heart health:
1. Maintain a healthy weight
Load your diet with veggies and whole grains. Reduce your sodium intake by swapping salt with herbs and spices. Avoid refined sugars and carbs such as in sodas, candy, and white bread. Eat fruit and lean meats. Even a modest weight loss can improve your heart health!
2. Know your fats
Not all fats are bad, healthy fats can help lower your total blood cholesterol. Unsaturated (healthy) fats such as olive oil, nuts, and avocados can be eaten in moderation. Avoid trans-fats such as shortening, those used to make deep fried foods, and potato chips. Lower your intake of saturated fats by trimming your meat, limiting butter, and choosing reduced fat dairy products.
3. Keep it moving
Regular exercise is crucial for heart health. Exercise moderately at least 20-30 minutes per day. Jogging, biking, or swimming can get the job done! If you have a sedentary job, try parking farther away from the office or taking walking breaks throughout the day and use stairs. Wearing a pedometer is another great way to keep track of your fitness goals.
4. Sleep is NOT for the weak
Getting enough sleep at night can reduce your risk of heart attack or stroke. Enough sleep is important for both adults and children (most people need 7-8 hours sleep per night). When you sleep, your heart doesn’t need to work as hard. This lowers your heart rate and blood pressure giving your heart a chance to relax.
5. Be smoke-free
Smokers are at a 25% higher risk of heart disease than nonsmokers. Smoking reduces the amount of oxygen in your blood and stiffens your blood vessels. Second-hand smoke is also harmful, particularly for children and people with asthma or other lung diseases.
With these points in mind, your heart will be ready for whatever Cupid throws your way. And as a bonus tip: Ask your Valentine for dark chocolates, they’re actually good for your heart!
If you want to know more:
Written by Jessica Goldman.
Aiden and Caleb Estrada are regular fixtures of Balance 180’s Adaptive Gymnastics program. The boys, who are affectionately known as Papa and Buggy, bring joy to the gym and the volunteers who have the opportunity to work with them. We are grateful to the Estrada family for sharing their story.
You’ve seen him emceeing our annual events, dressing up in crazy costumes, and he is the one responsible for stocking the bathrooms with toilet paper. Our president, Carsten Schmalfuss, is genuinely a master juggler. We often like to joke that he’s Balance 180’s very own Batman because he operates in the night, comes willingly when we call, and he always saves the day.
In 2012, five dedicated members of our community banded together to create a nurturing place for children who enjoy gymnastics. A place where kids of all abilities can learn how to be physically active, gain a sense of accomplishment, and make friends. A place where parents can come together, watch their children have fun, and be a part of an extended family.
Carsten recalls a time where Balance 180 was just a concept, “It all started with an idea; and to transition from an idea to reality was incredible. That this idea actually flies and meets the needs of the people in the community. That is awesome.”
Balance 180 got its name because it reminds us that life requires balance. Life can’t just all be about gymnastics or school or work. The 180 reflects a scale and of course in gymnastics 180 happens to be a perfect split, a skill all good gymnasts strive to obtain.
Carsten is a cardiologist who is loved by his patients and staff. He has two daughters, Kiki and Veronika, and moved here from Germany as a medical resident together with his wife Ilona, a well-respected neuroradiologist. As a clinician and parent of former gymnasts, Carsten appreciates how beneficial sports such as gymnastics can be to children’s development.
Carsten says, “Gymnastics is an excellent tool that we can use to teach kids about community, interactions, physical fitness and time management.”
His proudest moment was when he realized that Balance 180 fills a need in the community and has how much support and encouragement we have received as well as how many people have enjoyed our programs.
Carsten hopes for the future that Balance 180 in its core function will be around well beyond the founders’ retirement. He said, “I hope that we put something on a path that will continue to run and be a great resource for our community.”
All of us at Balance 180 are so grateful for Dr. Schmalfuss’ commitment and vision, and the love he pours into our facility and community.
Written by Julie Walter.
This weekend we celebrated National Gymnastics Day at Balance 180 and found out why our athletes and coaches love gymnastics!
The teachers are awesome
Climbing the rope is fun
I ❤️ doing aerials!
I hate that it’s so short
I like the bubbles
I love Balance 180
It gives me confidence
It taught me grace
It taught me discipline and how to follow rules
It helps build strength
It has made me a stronger person
With the first week of July comes the kick-off of National Hot Dog Month, National Ice Cream Month, National Picnic Month, and the patriotic spirit for the 4th of July. But what you may not know is amidst all the summer celebration also comes the start of the Special Olympics 2018 USA Games. The 2018 USA Games take place every 2 years with athletes from all over the United States. This year they are held in Seattle, Washington. This special and monumental event began with an opening ceremony on Sunday at the University of Washington’s Huskey Stadium to honor the 3,000 athletes that will be competing in the Games from Sunday, July 1st to Friday, July 6th. The Special Olympics flag was also raised all the way to the top of the Space Needle to honor the Games, the athletes, the ideals of Special Olympics, and its 50th anniversary.
One of the biggest goals of Special Olympics is to encourage acceptance of all individuals of varying abilities. Each day Special Olympics strives towards inclusion in athletics, and these 2018 USA Games are just one of the many ways in which they will showcase that. In addition to celebrating these games, Special Olympics participants will also be celebrating the 50th anniversary of Special Olympics in honor of Eunice Shriver, who was the founder of Special Olympics and the one who started this movement towards inclusive sports. These Games are an impactful way to commemorate the road that Eunice Shriver paved, as well as all the accomplishments and progress that these athletes are making today.
The 2018 USA Games will consist of 14 different sports that athletes from all over the U.S. will be competing in over the span of a week. Specifically, Team Florida will have over 230 athletes competing in Athletics (track and field), Basketball, Bowling, Bocce, Flag Football, Golf, Gymnastics, Powerlifting, Soccer, Softball, Stand Up Paddle, Swimming, Tennis, and Volleyball. Team Florida headed to Seattle in style as the Miami Marlins baseball team hosted a special send-off on Friday, June 29th. Among these athletes were our friends from LEAP South Florida, who will be representing the Special Olympics Florida Gymnastics Team. The athletes of LEAP South Florida joined us last year here at Balance 180 for the 2017 Special Olympics Area Games. We will be cheering them on all the way from Gainesville as they go for the gold!
For more information and updates on the event, visit specialolympicsusagames.org. Results for Team Florida and specific events, such as Gymnastics, can also be found here!
Written by Casey McLaughlin