SCORE

Business Manager ranks number seven on the list of the top ten most stressful jobs compiled by CNBC. Taking care of your health with regular checkups plus a sensible diet and exercise program is important for you, your family and your business. Think you are fit? Here is a quick way to check. Numbers are for age 45. You can see complete details from the Mayo Clinic here: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/ar......

Can you jog 1.5 miles in 12 minutes for men, 14 minutes for women.

Do as many pushups where your chin touches the floor as you can without stopping 16 for men, 14 for women.

Do as many sit-ups with your arms crossed over your chest and your knees bent without stopping. 35 for men and 25 for women.

Body Mass Index (BMI) between 18.5 and 24.9 for men and women. An on-line BMI calculator is available here:

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Blood pressure is another item you should monitor. About half the adults in the US have high blood pressure and 20 % of them are not aware of it. More than 1000 deaths per day included high blood pressure as the primary or a contributing factor.

In 2017 the American Heart Association published new guidelines for blood pressure. All pressures are in mm of Hg. Normal: Less than 120 over 80 (120/80).

Elevated: 120-129/ less than 80.

Stage 1 high blood pressure: 130-139/80-89.

Stage 2 high blood pressure: 140 and above/90 and above.

Hypertension crisis: Higher than 180/120. See a doctor immediately.

It is important for you to know your blood pressure numbers and discuss them with your doctor. It is recommended to monitor your blood pressure regularly between normal checkups with your doctor. Automatic electronic blood pressure cuffs for home use are readily available for less the $100.

Medications can help control blood pressure. In addition, lifestyle changes can address many of the causes of high blood pressure including:

Smoking. If you smoke, get some help and stop.

Overweight. Eat a healthy diet and lose the extra pounds. You can expect a drop of about 1 mm Hg for every 2 pounds you lose.

Lack of physical activity. Develop and follow a plan to exercise at a moderate level for 150 minutes per week or a vigorous level 75 minutes per week. In addition, you should do muscle-strengthening exercises at least twice per week.

Too much salt. Am. Heart Assoc. suggests a maximum of 2300 mg of sodium per day.

Too much alcohol. Some studies have shown 1 or 2 drinks per day are beneficial but more than that is detrimental.

Stress: Mindfulness meditation and relaxation breathing can reduce blood pressure. More information is here: https://blog.mindvalley.com/mindfulness-meditation

Isometric hand grip exercise training: Using a spring-loaded hand grip exerciser, squeeze and hold the device at 30 % of your maximum grip for two minutes. Then then switch hands and repeat twice for a total of four minutes for each hand. Do this three days per week.

SCORE, “Mentors to America’s Small Business” is a part of the US Small Business Administration. It is an organization of volunteers who provide free unlimited confidential counseling to existing business owners and entrepreneurs considering a startup. If you would like a confidential review of your situation, you can schedule a meeting at Score.org or you may call 610-376-3497 in Reading, 570-205-3985 in Pottsville, 610-327-2673 in Pottstown or 717-397-3092 in Lancaster to speak to a volunteer.

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business professionals taking care of themselves by hiking