May 2017
This Issue:
National Stroke Awareness
Got Health?
Clarke County Public Health
Upcoming events
May is National Physical Fitness
and Sports Month
National Stroke Awareness
Month
 80% of strokes are preventable.
High blood pressure is the most
important controllable risk factor.
 Strokes kill more than 133,000
Americans annually.
 Stroke is the leading cause of
serious, long-term disability.
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out our website at
clarkecountypublichealth.org
 Each year, about as many
Americans have a stroke as a
heart attack.
 Stroke risk increases with age,
but young adults, children and
even unborn babies can suffer a
stroke.
 If one of your parents had an
ischemic stroke before 65, you
are at three times the risk of
suffering one yourself.
If you have any specific articles
you would like to read about in
our newsletters, feel free to
contact our Health Educator at
641-342-3724 or EMAIL
[email protected].
 Strokes are treatable! Clotbusting drugs and medical
devices have made stroke
largely treatable, but every
second counts. The faster you
are treated, the more likely you
are to recover without
permanent disability.
Spot a stroke FAST!
Face drooping
Arm weakness
Speech difficulty
Time to call 911
UPCOMING EVENTS:
Relay for Life
June 10, 2017
At Clarke Community High
School
From 3-10PM
This event is held to help
support and honor all those
who have been affected by
cancer. This event encourages
and raises awareness to help
free the world from pain and
suffering of cancer.
For more information call:
641-572-0100
Or visit:
www.relayforlife.org/southcentralia
National Physical
Fitness and Sports
Month
Regular physical activity is
good for everyone’s health;
people of all ages and body
types can be physically
active. During the month of
May, Clarke County Public
Health is challenging you to
get in 30 minutes of physical
activity each day.
Regular physical activity
increases your chances of
living a longer, healthier life.
It can reduce your risk for
high blood pressure, heart
disease and some types of
cancer.
We all have an idea of what
“fit” should look like. To
some people it means having
a sleek Hollywood body,
while others want to have
massive muscles or a perfect
hourglass figure. However,
fitness isn’t defined by
appearance. There are 5
components of physical
fitness for you to consider…
Muscular Strength:
This is the component that
helps you to lift and carry
heavy objects. Without
muscular strength your body
would be weak and unable to
keep up with the demands
placed upon it.
Muscular Endurance:
Endurance is the ability of
your muscles to perform
contractions for extended
periods of time. Rather than
just lifting or carrying something for a few seconds, the
muscles are used for
minutes.
Cardiovascular Endurance:
This is your body’s ability to
keep up with exercise like
running, jogging, swimming,
cycling and anything that
forces your cardiovascular
system (lungs, heart, blood
vessels) to work for extended
periods of time. The heart
and lungs work together to
fuel your body with the
oxygen needed by your
muscles, ensuring that they
have the oxygen needed for
the work they are doing.
Flexibility:
One of the most important
components, yet often overlooked. Without flexibility,
the muscles and joints would
grow stiff and movement
would become limited.
Flexibility training ensures
that your body can move
throughout its entire range
of motion without pain or
stiffness.
Body Fat Composition:
Body fat composition refers
to the amount of fat on your
body. For example, a 100 lb
person with a 25% body fat
composition will have a lean
body mass of 75 lbs. In order
to qualify as ‘being fit’ men
are recommended to have a
BF composition of 14-17%
and women of 21-24%.
Physical Activity
Guidelines:
 150 minutes of moderate
aerobic activity each week
o 30-60 min bouts of
moderate-intensity
on 5 days per week
 OR 75 minutes of vigorous
physical activity per week
o 20-60 min bouts of
vigorous-intensity on
3 days per week
 Muscle strengthening
activities on 2-3 days each
week
o Train each major
muscle group
o Use a variety of
exercise equipment
o Talk to a personal
trainer for a goal
specific training
program
 Flexibility exercises to
improve range of
motion and decrease
the risk of injury
o At least 2-3 days per
week
o Each stretch should
be held for 10-30
seconds