The American College of Sports Medicine and the American Heart Association jointly updated physical activity recommendations based on the most relevant science that links exercise to improved health and wellness. Both organizations' suggestions now focus on 30 minutes of moderate-intensity daily physical activity, five days a week. How do you know if you're pushing along at a moderate, versus a slightly, intensity? The easiest way is to monitor your personal Rate of Perceived Exertion, or RPE. Your RPE during any sort of exercise – from walking and biking to skating and even karate class -- can mean the difference between blasting hundreds of calories or cheating yourself out of results.

RPE corresponds directly to your heart rate during exercise, so ask yourself several times per workout which number from 1 to 10 below corresponds with how you're feeling. After you monitor your own RPE for two weeks or so, RPE comes naturally, no matter where or how you're exercising. For example:

RPE Scale: How to Start Tuning In

1. Sit still, quiet reading
2. Light effort, strolling
3. Moderate walking, warm-up and cool-down levels
4. Moderate plus, like walking 4 mph on a flat track or hiking a gentle hill
5. Moderately intense; walking fast enough to almost jog 5 mph
6. Intense, hiking up a steeply vertical hill and feeling breathless
7. More intense, running about 7 mph or taking an indoor cycling class
8. Fast work, like running in deep sand or power jumps over cones, or hurdling at top speeds
9. Nearly too high, definitely uncomfortable and gasping for breath
10. Exertion is way too high, heart is thumping and muscles are on fire; decrease intensity

Last year, the American Heart Association joined the American College of Sports Medicine to update guidelines on exercise frequency, duration and intensity to promote a fit and healthier heart. They now recommend a minimum of walking moderately for 30 minutes five days a week or striding at a more vigorous pace for 20 minutes three days a week. "Moderate walking is the safest and most manageable heart-strengthening exercise, but it's not enough to realize that. You must lace up your walking shoes and do something about it," says Dr. Nieca Goldberg, a cardiologist in New York City and the medical director of New York University's Women's Heart Program.

However, most people don't know if they're walking intensely enough to glean these benefits, and many can benefit from a heart rate (HR) monitor. The simplest way to determine if you're exercising hard enough, though, is completely free. It's called called The Talk Test. You should be able to comfortably carry on a short conversation without excessively panting during a walk. On the other hand, if you're able to carry on a full debate with your neighbor, then you you're not walking hard or fast enough, and you should bump up your walk. "I constantly remind patients that the appropriate speed, even for beginners, is considerably faster than a window shopping pace," says Goldberg, who is also the author of "The Women's Healthy Heart Program." If you're a marathoner or a triathlete, investing in a HR monitor also ensures that you can clock yourself at differing intensities, and shave minutes off race times.

Here's what I consider the general advantages of purchasing and using a heart rate monitor:

Photo: Sam Catchsides, Flickr

Most of us don't want to take prescription drugs unless we have to, and a recent study found that when it comes to diabetes, we might not have to rely on medication to control our blood sugar -- maintaining a healthy diet could be enough. The four-year study from Italy found that participants who were able to stick to the Mediterranean diet were able to lower their blood sugar levels and keep them down over time, suggesting that a healthy diet could reduce the need for diabetes medication. What's more, the study also found that the Mediterranean diet was more effective at controlling blood sugar levels than a traditional American Heart Association-style low-fat diet.

Participants in the study who followed the Mediterranean diet were encouraged to eat lots of fruits, veggies and lean protein, as well as moderate amounts of whole grains and healthy fats, like olive oil. Additionally, they were instructed that carbohydrate intake should be no more than 50 percent of their daily calories, and they reduced their overall calorie intake -- from an average of 1,800 to 1,500 for women, and 2,600 to 1,800 for men.

So, basically, then, healthy food and eating less improves your health? Uh, this isn't exactly news, but experts are still fairly excited about the findings because this is the longest study of it's kind thus far. Still, it's not completely clear whether diet alone is enough to eliminate the need for blood sugar medication, but one thing is obvious: Your are still what you eat.

Find more about the Mediterranean Diet here.

So maybe one alcoholic drink per day is healthy. But don't pour that second one just yet -- it could be the very thing that erases the positives effects of the first.

Several studies have shown that light drinking may lower the risk of death and the development of heart disease. One recent Canadian study found that after one drink, blood vessels in participants were more dilated, reducing the work the heart had to do. But, after two drinks, the heart rate, amount of blood pumped out of the heart, and the action of the sympathetic nervous system all increased. The ability of the blood vessels to expand was also diminished. Hypertension, heart failure, and sudden death all can occur when these factors are in place.

Here's the deal: Have one drink and be well. Have two or more and you could stress your system. Now, we're talking regular consumption here, not the occasional indulgence. And get this: The American Heart Association does not recommend that anyone start drinking one drink per day to prevent heart disease. Reducing your risk through proper diet and exercise is much more effective than incorporating alcohol into your day.

Incidentally, if you are going to have one drink, make it red wine, the stuff believed to have the most protective properties.

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After the "fat-free" frenzy of years past, it's no wonder that some people are scared off of eating any fats. But look around... did the fat-free trend solve the obesity problem? Nope... not at all. That's because food manufacturers raced to label their foods as "fat-free" in big, bold letters on the front of the packages, but they failed to mention other unhealthy ingredients such as high sugar or high sodium or unpronounceable chemicals that really have no place in our diet whatsoever.

The truth is we need fat in our diets. (Not as much as most people consume, of course, but we do need it.) Our bodies can generate a certain amount, but the rest must be consumed. The trick is eating foods prepared with the good fats. That's right... I said good fats. A recent survey revealed that more than half of Americans have no idea that there are some fats you should be including in your diet. To help people better differentiate between good and not-so-good fats, the American Heart Association has launched Face the Fats.

There are four types of fats: saturated fats, trans-fats, monounsaturated fats, and polyunsaturated fats. While all four varieties have the same number of calories (9 calories per gram of fat), they have different effects on health. Saturated and trans-fats are the culprits to avoid -- they can raise your "bad" cholesterol (LDL). But monounsaturated and polyunsaturated fats are beneficial for health when consumed in small amounts; they help reduce cholesterol levels and provide essential fatty acids (omega 3 and omega 6) that your body needs but can't generate on its own.

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Using factors such as stress levels, cardiovascular mortality, high blood pressure, smoking, and the number of people who commute by foot/bike instead of car, the American Heart Association ranked the best cities/metropolitan areas for women's heart health. Did your city make the list?

• Minneapolis-St. Paul-Bloomington, Minnesota
• Washington-Arlington-Alexandria, District of Columbia
• Denver-Aurora, Colorado
• Boston-Cambridge-Quincy, Massachusetts
• Seattle-Tacoma-Bellevue, Washington
• Portland-Vancouver-Beaverton, Oregon
• San Diego-Carlsbad-San Marcos, California
• Los Angeles-Long Beach-Santa Ana, California
• Phoenix-Mesa-Scottsdale, Arizona.
  
  

Nashville, St. Louis, and Detroit metropolitan areas were ranked as the three most unhealthy cities for women. Want to see more? Read Chris' post about the 20 healthiest US cities.

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They say that the Grinch had a heart that was two-sizes too small. He must have been over 50.

Several studies have noted that the chambers of the heart shrink as we age, but a recent study found that it actually happens rather dramatically around age 50. Researchers looked at 218 health participants who had no underlying health problems and were surprised to find that they could actually pinpoint when the change occurs.

Hypertension is considered an age-related condition by the American Heart Association. When the heart shrinks, researchers believe that blood pressure increases, which may explain why people over 50 may have a harder time controlling their blood pressure.

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The prevailing belief in medicine has been that Hispanic people are less likely to suffer heart attack or stroke than Caucasian people. But, more recent data suggest that this may actually be completely backwards, and that Hispanic people - especially women - are at a much greater risk at a younger age than their Caucasian counterparts.

These findings were presented last year at the 47th Annual Conference on Cardiovascular Disease Epidemiology and Prevented, presented by the American Heart Association. The study was held by researchers in the department of cardiology at the University of Rochester, revealing that Hispanic women who are ten years younger than Caucasian women are at equal risk of heart disease. In the study, 79 Hispanic and 91 Caucasian women were examined. The average age among the Hispanic women was 53, whereas the average age for the Caucasian women was 63. When compared, the heart disease risk for the two groups was almost the same, even though the Hispanic women were ten years younger than the Caucasian women.

What causes this disparity remains unclear. But, what is being looked at are the methods by which population census data is gathered and how accurate it truly is.

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So many researchers studies, so little time.

That's sometimes how I feel when I sift through the scores of research articles on health and fitness. Some will tell you that XY and Z is healthy, while another will indicate that XY and Z are incredibly detrimental to your health. By this point, I've come to expect contradictory research, which is why I'm not surprised by the American Heart Association's recent findings that vitamin E is a poor antioxidant; having little effect on preventing coronary heart disease, stroke, or heart attack.

Again, typical of most research studies, a study from Vanderbilt University Medical Center revealed that high levels of vitamin E can help neutralize free radicals, which are dangerous chemicals produced naturally during metabolism. But, the dosage of vitamin E used in the Vanderbilt study were, as mentioned, very high (upwards of 3,200 IUs). To put that in perspective, long-term use of more than 400 IUs of of vitamin E has been linked to an increased risk of heart failure and premature death.

Doesn't anyone have any straight answers on anything?

Soccer snack grouch here. But this time I'm not griping about the nutritiously poor, often unnecessary soccer snacks tossed to young kids after the game. Today I'm celebrating the creative nutritional overhauls and exercise programs being implemented by many public schools across the country.

Check out these inspiring, real-life School Success Stories highlighted on the Alliance For A Healthier Generation's (AHG) website. AHG is a partnership between the American Heart Association and the William J. Clinton Foundation to fight childhood obesity. Here is a sampling of bright ideas:

• Miami Springs Middle School renegotiated their beverage contracts to align with the beverage guidelines outlined by AHG. They serve a green vegetable with all starch entrees (salad with pizza), and that pizza crust is whole wheat, as well as the only cookies served -- whole wheat oatmeal raisin cookies. Breakfast offers low-sugar cereals and low fat milk. A before school walking club and a new focus on lunchtime free play are also sparking active kids.
• Waubun Secondary School strategically raised the price of candy bars to $1.25 in their school store, eliminated many other unhealthy snacks and added taste-tested/student-approved yogurt, 100-calorie packs and string cheese at a significantly lower price of $.40. With these simple pricing and stock changes, sales of candy bars have gone down, healthier options have risen and here's the key -- overall store profits are up.
• Delaware Valley Middle School started a 13-week mini-marathon. About 40 students, along with several staff, meet Tuesdays after school to nail a two-mile run. They'll finish their mini-marathon this April at their school district's first annual 5K Race/Walk.

I love that these students are eating better and moving more -- this grouch is actually smiling! Forward AHG's School Success Stories to your school principal. Educate school district leaders it is entirely possible to make strategic changes to enhance school nutrition and incorporate more exercise without jeopardizing the bottom line.

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If you're an American Idol fan, then you probably took notice of judge Randy Jackson's dramatic weight loss a while back. But what you may not realize is that the celebrity lost those 110 pounds because of an alarming diagnosis: type 2 diabetes. Nearly 1/3 of people who have type 2 diabetes don't even realize they have it, and Jackson has teamed up with the American Heart Association to raise awareness. In addition to spreading the word about the disease, Jackson also wants everyone to know the heart risks associated with diabetes. Though many people think of kidney and eye problems when they think of diabetes, heart disease is actually a bigger problem.

To learn more, visit the campaign's website The Heart of Diabetes. If you or someone close to you has diabetes, you can also submit your story for a chance to be on a televised public service announcement with Jackson.

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At my grocery store, there are a number of items that carry seals of approval from the heart and cancer organizations. To me, this seal of approval should mean that said item is heart healthy or shown to help fight cancer -- don't you agree? But according to this post from CNN's Dr. Gupta, these seals of approval don't mean much -- they just show that the manufacturer has tossed some money at organization.

Want examples? Wrigley's gum plaid $36,000 to get a seal of approval from the American Dental Association. And Neutrogena pays $300,000 a year to get the seal of approval from the American Cancer Society. It seems so wrong, and yet organizations like these need money in order to fund research.

What do you think about this practice? Is it despicable or necessary? Should companies be able to 'buy' a seal of approval?

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The World Heart Federation has declared this Friday, September 30th, World Heart Day. Their theme this year is "Team Up for Healthy Hearts" and around the world, communities will be participating in free screenings and fitness activities meant to educate the public and encourage heart-healthy lifestyles.

Can't find an event near you? You can still participate in World Heart Day your own way. Consider wearing red, in support of the Go Red for Women campaign or even plan a casual Friday event where everyone donates $5 to a local heart charity for the "privilege" of wearing jeans. Visit your doctor for a screening, if you haven't had on recently, and encourage a loved one to go as well. Take a walk or a bike ride with your kids to encourage their healthy hearts. Commit to an exercise program. Or just visit an informational website and try to learn more about how you can protect your heart.

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Phylicia Rashad, well-known for her role as Clair Huxtable on the 80's comedy The Cosby Show, knows about heart disease -- she's had eight family members who lost their lives to it. So the actress has agreed to help two major drug manufacturers -- Bristol-Myers Squibb and Sanofi Aventis -- spread the word about a condition called peripheral artery disease. Though the condition is not new, the disease is just now being recognized as an important risk factor for heart disease. As arteries become blocked with plaque, blood flow is reduced to the extremities. Patients with PAD may complain of pain or fatigue in the legs when walking or climbing, and the condition can more than double the risk of heart attack and stroke and can cause blood clots as well.

If you think you may have PAD or at risk for the condition, health experts recommend a yearly screening. Read more about PAD at the American Heart Association's website.

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The AHA recently released thirteen steps that the general public and the food industry need to work on to promote better heart health in our country. Heart disease remains public enemy number one in America, killing a half million people every year. Lifestyle plays an enormous role in heart disease, so you can take control and lower your risk of developing cardiovascular disease. Here's how:

1. Know how many calories you need, stick to them, and balance them with calories burned.
2. Learn about portion sizes and cut yours back if necessary.
3. Get your exercise: 30 minutes most days of the week and 2-3 days of strength training.
4. Add colorful fruits and veggies to your diet and reduce processed foods.
5. Eat fish twice a week, especially salmon and other fish rich in omega-3s.
6. Eat (or drink) your dairy, but keep it low-fat.
7. Go lean and eliminate fatty protein, even if that means cutting red meat.
8. Cut fats, especially the trans and saturated kind.
9. Cut sugar, and....
10. Salt
11. Enjoy a glass of wine, but stop there if you're a woman. Men can have two, if necessary.
12. Stick to these guidelines, even when you're eating out.
13. Quit smoking

If this list looks daunting, why not choose just one to start with today? Add another each week, and before you know it, you'll be living a heart-healthy lifestyle and making it look easy!

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