HEALTHY HEARTS ARE HAPPY HEARTS Exercise Incentive Program

Participant Packet

HEALTHY HEALTHY HEALTHY HEARTS HEARTS HEARTS ARE ARE ARE HAPPY HAPPY HAPPY HEARTS HEARTS HEARTS We We We are are are delighted delighted delighted for for for your your your participation participation participation inin “Healthy in “Healthy “Healthy Hearts Hearts Hearts Are Are Are Happy Happy Happy Hearts.” Hearts.” Hearts.” The The The program program program isisis designed designed designed toto encourage to encourage encourage you you you toto become to become become more more more active active active and and and toto support to support support women women women ofof all of all ages all ages ages inin making in making making healthy healthy healthy lifestyle lifestyle lifestyle choices choices choices toto reduce to reduce reduce their their their risk risk risk ofof heart of heart heart disease. disease. disease. You You You will will will beberewarded berewarded rewarded not not not just just just with with with a anew anew new “Healthy “Healthy “Healthy Heart” Heart” Heart” T-shirt, T-shirt, T-shirt, but but but with with with a ahealthier ahealthier healthier start start start totothe tothe the new new new year year year and and and wellness wellness wellness habits habits habits forforfor a alifetime. alifetime. lifetime. Thank Thank Thank you you you forforfor your your your part part part ininraising inraising raising awareness awareness awareness ofofheart ofheart heart disease disease disease ininwomen. inwomen. women.

Your Your Your Goal Goal Goal Complete Complete Complete 2020 Healthy 20 Healthy Healthy Heart Heart Heart challenges challenges challenges onon the on the the goal goal goal sheet sheet sheet provided provided provided inin your in your your packet. packet. packet. Turn Turn Turn ininyour inyour your completed completed completed log log log form form form bybyFriday, byFriday, Friday, March March March 8 8and 8and and receive receive receive your your your Healthy Healthy Healthy Heart Heart Heart T-shirt. T-shirt. T-shirt.

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Resources Resources Resources Your Your Your YMCA YMCA YMCA is ishere ishere here totohelp tohelp help you you you ononyour onyour your wellness wellness wellness journey. journey. journey. The The The following following following pages pages pages are are are also also also filled filled filled with with with a alog alog log form form form and and and tips tips tips forforfor success. success. success. Find Find Find additional additional additional resources resources resources including including including fitness fitness fitness tips tips tips and and and healthy healthy healthy recipes recipes recipes atatat ymcahouston.org/healthy-heart-month. ymcahouston.org/healthy-heart-month. ymcahouston.org/healthy-heart-month.

HEALTHY HEALTHY HEALTHY HEARTS HEARTS HEARTS ARE ARE ARE HAPPY HAPPY HAPPY HEARTS HEARTS HEARTS We Name We are are delighted _________________________________________________________________________________________________________ delighted for for your your participation participation in “Healthy in “Healthy Hearts Hearts AreAre Happy Happy Hearts.” Hearts.” TheThe program program is is designed designed to encourage to encourage youyou to become to become more more active active andand to support to support women women of all ofages all ages in making in making healthy Phone healthy lifestyle Number lifestyle ______________________________________________________________________________________________ choices choices to reduce to reduce their their riskrisk of heart of heart disease. disease. You You will will be rewarded be rewarded not not justjust withwith a new a new “Healthy “Healthy Heart” Heart” T-shirt, T-shirt, but but withwith a healthier a healthier start start E-Mail Address______________________________________________________________________________________________ to the to the newnew yearyear andand wellness wellness habits habits for for a lifetime. a lifetime. Complete 20 “Healthy Heart” tasks. Check the box next to each completed task and turn in Thank Thank youyou for for youryour partpart in raising in raising awareness awareness of heart of heart disease disease in women. in women. your form by March 8 to the Welcome Center to receive your “Healthy Heart” T-shirt.  Perform a random act of kindness  Your Your Goal Goal  Attend a mind/body class (Yoga, Pilates)  Complete Complete 20 Healthy 20 Healthy Heart Heart challenges challenges on the on the goalgoal sheet sheet provided provided in your in your packet.  Eat a fruit you have never tried before packet.  Give your partner positive reinforcement  TurnTurn in your in your completed completed log log formform by Friday, by Friday, March March 8 and 8 and receive receive youryour Healthy Healthy Heart Heart T-shirt. T-shirt.  Lift weights in the Wellness Center   Introduce yourself to someone at the YMCA   Attend a strength/toning/resistance group exercise class  Wear Wear Red Red  Eat a vegetable you normally wouldn’t eat  ® on ® February Be sure Be sure to wear to wear redred in recognition in recognition of National of National Wear Wear RedRed DayDay on February 1.1.  Spend 10 minutes stretching  Walk outside for 10 minutes  TheThe American American Heart Heart Association Association encourages encourages everyone everyone to wear to wear red red on this on this dayday to support to support theirtheir  Pray for someone you don’t know  mission mission to build to build healthier healthier lives, lives, freefree of cardiovascular of cardiovascular diseases diseases andand stroke. stroke.  Pick up a piece of trash   Introduce yourself to a trainer or instructor  ®  Attend a ZUMBA or other type of dance/cardio class  Resources Resources  Have a cup of coffee or tea in the lobby  YourYour YMCA YMCA is here is here to help to help youyou on your on your wellness wellness journey. journey.  Attend a cycle class  TheThe following following pages pages are are alsoalso filled filled withwith a log a log formform andand tipstips for for success. success.  Thank God for someone at the YMCA  FindFind additional additional resources resources including including fitness fitness tipstips andand healthy healthy recipes recipes at at  Write down a personal goal  ymcahouston.org/healthy-heart-month. ymcahouston.org/healthy-heart-month.  Drink 8 glasses of water a day   Try cardio equipment you haven’t used before   Read a book   Compliment a friend   Do 5 minutes of ab exercises   Greet the Welcome Center staff when you arrive   Name something you love about the YMCA   Complete a SMART Start session   Go for a walk with your family   Attend a boot camp, TRX or abs/core class 

HEALTHY HEALTHY HEALTHY HEARTS HEARTS HEARTS ARE ARE ARE HAPPY HAPPY HAPPY HEARTS HEARTS HEARTS We We are are delighted delighted for for your your participation participation in “Healthy in “Healthy Hearts Hearts AreAre Happy Happy Hearts.” Hearts.” TheThe program program is is Heart Healthy Fitness Tips designed designed to encourage to encourage youyou to become to become more more active active andand to support to support women women of all ofages all ages in making in making healthy healthy lifestyle lifestyle choices choices to reduce to reduce their their riskrisk of heart of heart disease. disease. Start with walking! It's easy, it works and you’ll see results. Walking few as minutes day provides heart health benefits. You You will will befor rewarded beasrewarded not30 not just just withwith aanew a new “Healthy “Healthy Heart” Heart” T-shirt, T-shirt, but but withwith a healthier a healthier start start Studies show that for every hour of walking, life expectancy could increase by two hours. to the to the newnew yearyear andand wellness wellness habits habits for for a lifetime. a lifetime. Set an example for other family members. Thank Thank you you for for youryour part part in raising in raising awareness awareness of heart of heart disease disease in women. in women. When you exercise, it allows your children to see you being active, which sets a good example for them. You can even combine exercise with other activities, such as watching TV. If Your you buy exercise equipment, it's a one-time expense and other family members can use it. Your Goal Goal Complete Complete 20short Healthy 20 Healthy Heart Heart challenges challenges on the on the goalgoal sheet sheet provided provided in your in your packet. packet. Add these bouts of activity to your day: TurnTurn in your in your completed completed log log form form by the Friday, by Friday, March March 8 leaves, and 8 and receive receive your your Healthy T-shirt. T-shirt.  Work in the garden or mow grass. Rake prune, dig andHealthy pickHeart upHeart trash.  Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and

work Wear Wear Red Redup to 30 minutes. ® on ® February Be sure Be sure to wear towalking, wear redred inpick recognition in recognition of National of National Wear Wear Red Red DayDay onaFebruary 1. 1. When up the pace from leisurely to brisk. Choose hilly route.  American When watching TV, sit upencourages instead of everyone lying on the sofa, or get Better yet, TheThe American Heart Heart Association Association encourages everyone to wear to wear red red on up this on and this daystretch. day to support to support their their spend a few minutes pedaling on your stationary bicycle while watching TV. mission mission to build to build healthier healthier lives, lives, freefree of cardiovascular of cardiovascular diseases diseases andand stroke. stroke.  Stand up while talking on the telephone.  Park farther away at the shopping mall. Walk the extra distance and sneak in an extra lap Resources Resources orYMCA two around the mall. YourYour YMCA is here is here to help to help youyou on your on your wellness wellness journey. journey. TheThe following following pages pages are are also also filled filled with with a log a log form form and tips for for success.  Stretch to reach items in high places and squatand or tips bend to success. look at items at floor level. FindFind additional additional resources resources including including fitness fitness tipstips andand healthy healthy recipes recipes at at  Walk while waiting for the plane at the airport. ymcahouston.org/healthy-heart-month. ymcahouston.org/healthy-heart-month.  Stay at hotels with fitness centers or swimming pools and use them while on business trips.  Take along a jump rope or a resistance band in your suitcase when you travel. Jump and

do calisthenics in your hotel room.  Visit the YMCA online for recommendations on exercise and fitness at

www.ymcahouston.org/healthy-heart-month.

Tips provided by the American Heart Association

HEALTHY HEALTHY HEALTHY HEARTS HEARTS HEARTS ARE ARE ARE HAPPY HAPPY HAPPY HEARTS HEARTS HEARTS We We are are delighted delighted for for your your participation participation in “Healthy in “Healthy Hearts Hearts AreAre Happy Happy Hearts.” Hearts.” TheThe program program is is Heart Healthy Fitness Tips designed designed to encourage to encourage youyou to become to become more more active active andand to support to support women women of all ofages all ages in making in making healthy healthy lifestyle lifestyle choices choices to reduce to reduce their their riskrisk of heart of heart disease. disease. Many of us have sedentary jobs, and work takes up a significant part of our day. YouYou will will be rewarded be rewarded not not justjust withwith a new a new “Healthy “Healthy Heart” Heart” T-shirt, T-shirt, but but withwith a healthier a healthier start start What can you do to increase your physical activity during the work day? to the to the newnew yearyear andand wellness wellness habits habits for for a lifetime. a lifetime.  Brainstorm project ideas with a coworker while taking a walk. Thank Thank youyou for for youryour partpart in raising in raising awareness awareness of heart of heart disease disease in women. in women.  Create an exercise accountability partnership.  Walk during business calls when you don't need to reference important documents. Your Your GoalGoal  Walk theHeart hallHeart tochallenges speak withon someone than using in theyour telephone. Complete Complete 20 down Healthy 20 Healthy challenges the on the goalrather goal sheet sheet provided provided in your packet. packet.  Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the TurnTurn in your in your completed completed formform by Friday, by Friday, March March 8 and 8 and receive receive youryour Healthy Healthy Heart Heart T-shirt. T-shirt. rest of the way. log log  Download some audio fitness coaching. Wear Wear Red Red Participate in or start a recreation league at your company. ® on ® February Be sure Be sure to wear to wear redred in recognition in recognition of National of National Wear Wear RedRed DayDay on February 1. 1.  Form a sports team to raise money for charity events. TheThe American Heart Heart encourages encourages everyone wear to wear red red on this ontraffic, this dayday todrop support to support their  American Work out at Association the Association YMCA before or aftereveryone work. Totoavoid rush-hour by for a their mission mission to build to build healthier healthier lives, lives, freefree of cardiovascular of cardiovascular diseases diseases andand stroke. stroke. lunchtime workout.  Schedule exercise time on your business calendar and treat it as any other important appointment. Resources Resources YourYour YMCA YMCA is here is to to help youblocks you on your onearly your wellness wellness journey. journey.  Get off thehere bushelp a few and walk the rest of the way to work or home. TheThe following following pages pages are are alsoalso filled filled withwith a log a log formform andand tipstips for for success. success.  Walk around your building for a break during the work day or lunch. FindFind additional additional resources resources including including fitness fitness tipstips andand healthy healthy recipes recipes at during at ymcahouston.org/healthy-heart-month. ymcahouston.org/healthy-heart-month.  Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!  When traveling, use your YMCA AWAY membership privileges and visit another YMCA.

Tips provided by the American Heart Association