Know Your Heart
What is cardiovascular disease? What parts of the body does it affect?
Refers to conditions that affect the heart and blood vessels and ability to pump blood throughout the body
Give one example of aerobic activity that could realistically be done without equipment.
Brisk walking, stair climbing, marching in place, jogging, or bodyweight circuits
Name three modifiable risk factors for cardiovascular disease
What are smoking, physical inactivity, poor diet, high blood pressure, high cholesterol, diabetes management, high stress, poor sleep, and excess alcohol use
What is the minimum weekly aerobic activity guideline for most adults?
At least 150 minutes of moderate-intensity aerobic activity per week
What is one common barrier that can make regular exercise difficult?
Lack of time, fatigue, pain, low motivation, stress, unsafe environment, limited transportation, no gym access, or lack of support
Why can high blood pressure damage the heart over time, even if someone feels fine?
Makes the heart work harder and can damage blood vessels, increasing risk for heart attack, stroke, kidney disease, and heart failure.
Give one example of a strength exercise that does not require gym equipment.
Squats, wall push-ups, lunges, step-ups, planks, calf raises, sit-to-stands, or carrying groceries/laundry.
Why is smoking especially harmful to the cardiovascular system?
It damages blood vessels, lowers oxygen delivery, raises blood pressure, increases clot risk, and makes the heart work harder
What does “moderate intensity” mean using the talk test?
You can talk during the activity, but you would not be able to comfortably sing
Why is “I will exercise more” weaker than “I will walk 10 minutes after lunch on Monday, Wednesday, and Friday”?
The second goal is specific, measurable, and easier to follow
A man has chest pressure, sweating, nausea, and pain going down his left arm. What should he do?
Seek emergency medical help immediately because these may be signs of a heart attack
A resident has not exercised in years. What is a safer first goal than trying to walk 60 minutes right away?
Start with 5–10 minutes of walking several days per week, then gradually increase time or intensity
How can chronic stress increase cardiovascular risk?
It can raise blood pressure and stress hormones, worsen sleep, and lead to unhealthy coping behaviors like smoking, overeating, or inactivity
How many days per week should adults perform muscle-strengthening activities, and what should those exercises target?
At least 2 days per week, targeting major muscle groups
What is one way an accountability partner could help someone stay active?
They can check in, walk together, remind each other, encourage progress, and help problem-solve barriers
Plaque buildup, from unhealthy foods and lack of activity, in the arteries can increase the risk of a heart attack
Plaque narrows arteries and can reduce blood flow. If plaque forms a clot, it can block blood flow to the heart
A simple one-day movement plan that includes aerobic activity and strength training
10-minute walk after breakfast, 10-minute walk after dinner, plus 2 sets of sit-to-stands, wall push-ups, and calf raises
Why may men be less likely to seek help for symptoms such as chest pain, depression, or fatigue?
Men may feel pressure to be tough, minimize symptoms, feel embarrassed, lack trust in healthcare, or prioritize work/family responsibilities over their own health
If someone cannot walk for 30 minutes straight, how could they still reach 150 minutes per week?
They can break activity into shorter bouts, such as 10–15 minute walks multiple times per day
A resident says he always starts exercising but quits after one week. What is one strategy to help him stay consistent?
Start smaller, choose enjoyable activities, track progress, pair exercise with a routine, use an accountability partner, or set a realistic weekly goal
Why might two men with the same weight have different levels of cardiovascular risk?
Risk depends on more than weight, including blood pressure, cholesterol, smoking, activity level, diabetes, stress, sleep, diet, genetics, and access to care
A man gets short of breath during walking. What signs mean he should stop and seek help rather than “push through”?
Chest pain, severe shortness of breath, dizziness, fainting, irregular heartbeat, nausea, cold sweating, or pain spreading to the arm, jaw, back, or neck
A man says, “Heart disease runs in my family, so there’s nothing I can do.” What would be a strong response?
Family history matters, but lifestyle changes such as regular physical activity, not smoking, blood pressure control, healthy eating, sleep, and medical follow-up can still lower risk
A resident walks 20 minutes on Monday, Wednesday, and Friday, and 30 minutes on Saturday. How many more minutes does he need to meet the 150-minute weekly guideline?
He has 90 minutes total, so he needs 60 more minutes
A man says, “I missed two days, so I failed.” What mindset would better support long-term health change?
Missing a day does not erase progress. Restarting at the next opportunity is more important than being perfect