New Daily Team Challenges (Goals) for May 2025
New Daily Team Challenges (Goals) for May, 2025
Welcome back for another New Month of May in Meeting your Daily & Weekly Goals.
Congratulations for working hard as you joined me for the month of April as you met your Goals each Day & Each Week!
Well Done Team! 👍
This month we are looking at how to have a Healthy Heart, Better Blood Pressure and Good Nutrition that will help us to have a Healthy Heart and Better Blood Pressure Readings:
Strategies to prevent Heart Disease & High Blood Pressure
You can help prevent heart disease by following a heart-healthy lifestyle. Here are strategies to help you protect your heart.
By The Mayo Clinic Staff
Let’s get started with these Six tips
- Get moving: Aim for at least 30 to 60 minutes of activity daily
Regular, daily physical activity can lower the risk of heart disease. Physical activity helps control your weight. It also lowers the chances of getting other conditions that may put a strain on the heart. These include high blood pressure, high cholesterol and type 2 diabetes.
Let’s Push for 30 minutes or more daily. If you need to do less minutes that’s ok too. Main thing is we do something!
Two or more strength training sessions a week.
Even shorter bouts of activity can really make a difference.
Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. Remember: You don't have to exercise “Hard” to benefit. Just “Moving” is Beneficial.
- Eat a heart-healthy diet
A heart-healthy eating plan includes:
- Vegetables and fruits.
- Beans or other legumes.
- Lean meats and fish.
- Low-fat or fat-free dairy foods.
- Whole grains.
- Healthy fats such as olive oil and avocado.
Take in Less of the Following
- Salt or high-sodium meals.
- Sugar or sweetened beverages.
- Highly refined carbohydrates.
- Highly processed food, such as processed meats.
- Saturated fat, which is found in red meat, full-fat dairy products, palm oil and coconut oil.
- Trans fat, which is found in some fried fast food, chips and baked goods.
- Maintain a healthy weight
Being overweight — especially around the middle of the body — raises the risk of heart disease. Extra weight can lead to conditions that raise the chances of getting heart disease. These conditions include high blood pressure, high cholesterol and type 2 diabetes.
Something Else to Consider
The body mass index (BMI) uses height and weight to find out whether a person is overweight or obese. A BMI of 25 or higher is considered overweight. In general, it's linked with higher cholesterol, higher blood pressure, and an increased risk of heart disease and stroke.
Even a small weight loss can be good for you. Reducing weight by just 3% to 5% can help lower certain fats in the blood called triglycerides. It can lower blood sugar, also called glucose. And it can cut the risk of type 2 diabetes. Losing even more helps lower blood pressure and blood cholesterol levels.
- Get quality sleep
You determine what is best for you.
Remember to look at all areas that could cause a lack of sleep; i.e “Sleep Apnea” something else? Get proper support from your GP or Health Clinic!
- Manage stress
Ongoing stress can play a role in higher blood pressure and other risk factors for heart disease. Some people also cope with stress in unhealthy ways. For example, they may overeat, drink or smoke. You can boost your health by finding other ways to manage stress. For example: Prayer; Having Daily Quiet Devotional Times with the Lord, Praise and Worship, Playing a Musical Instrument, Going for a Walk enjoying God’s Beautiful Creation.
- Get regular health screening tests
High blood pressure and high cholesterol can damage the heart and blood vessels. It’s important you have regular tests to determine where you are at and if you need Medical support. And if you take medications for these conditions be sure to take your medicines exactly as prescribed, and follow a healthy-lifestyle plan your Health Care Provider has given you!
So who is with me? Let’s Get Healthy Together!
Let’s Finish Strong
I have provided 2 Team Goals for you: Remember these are suggestions for you; you are welcome to use your own plan. Whatever Works Best for You!
Let’s Sparkle ❇️ and Shine On 💖 Together!
From your Friend & Team Leader
Judith
Team Goal # 1
- aim to drink at least 6 to 8 glasses of water or more
- Track your calories per day
- Eat at least 5 servings in a combo of fruits and veggies
- Cut back on sugar
- Eat at least 25 grams of Fibre per day
Team Goal # 2
- Work on Maintaining your optimal weight, Daily & Weekly
- Set a goal in how much weight you want to lose
- Focus on Cardio at least 5 days a week at least 30 minutes or more per day
- And Strength Training 3 days a week at least 25 minutes or more per week.
Here are 3 Video Suggestions to Follow to help achieve your fitness goals.
https://youtu.be/RrEZjowZWGo
Jackie Tally chicken fat chair fitness
Coach Nicole Lower Body SParkPeople
Coach Nicole Strength Training SparkPeople