Wednesday, February 18, 2015

Don't Drop Out of the Race! 5 Ways to Decrease Your Risk of Dying Early

Pittsburgh Cure Sarcoma 5K

Did you know that you can decrease your risk of dying? You can take action to improve your health and decrease your risk of preventable death. 

In the United States alone, up to 40% of annual deaths from each of the five leading causes of death could have been prevented. You can actively make changes to decrease your risk of dying from:
1. Heart Disease 
2. Cancer
3. Chronic Respiratory Disease
4. Stroke
5. Unintentional Injury

In Healthcare we focus on the Three Levels of Prevention:
1. Primary Prevention: healthy people make changes to their lifestyle to decrease the risk of developing a disease or sustaining an injury. 
2. Secondary Prevention: treating an existing illness or risk factor to prevent further complications or progression of the disease/injury. 
3. Tertiary Prevention: teaching people to manage long term health problems to prevent further decline and maximize quality of life. 

As a Fitness Blogger and an Occupational Therapist, I am actively trying to promote the Primary Prevention Level of Healthcare. If I can help improve even one person's health, happiness and quality of life than I have done something with my life that I can be proud of. I share workouts and nutrition tips, but there are other changes you can make to improve your health and extend your life. 

What are you willing to do for a healthier life? You're on my blog, so that means you are probably already exercising, or interested in starting a fitness program. That means you are moving in the right direction!

5 Steps You Can Take to Decrease Your Risk of Dying from a Preventable Disease:

1. Exercise Consistently: Exercise decreases your risk of everything from Alzheimer's to Diabetes, Stroke and Cancer. Those who exercise consistently are more likely to be at a healthy body fat percentage, which further decreases your risk of dying from a preventable cause. Exercise helps control Blood Pressure, and regulates Blood Sugar and Release of Hormones. 

Maintain strength, cardiovascular health and flexibility to keep your body in optimal health. While you are at it consider signing up for a 5K to support an important cause: Pittsburgh Cure Sarcoma 5K

2. Provide Your Body Proper Nutrition: A poor diet limits the amount of nutrients you are consuming. Choosing a variety of nutrient dense foods provides your body with the proper sustenance to maximize it's ability to function at it's optimal level. Eating a balanced diet also promotes a healthy body weight and muscle/fat ratio. 

3. Decrease Your Risk of Accidental Death: Wear your seat belts and helmets! Do not misuse drugs (prescription or otherwise). Educate yourself on any risk factors involved with your job or hobbies and take action to improve your safety. 

4. Complete Regular Screenings to Monitor Your Risk of Developing an Illness: Biometric screenings, Regular Checks of Blood Pressure, Complete recommended Cancer Screenings. 

5. Limit Exposure to Hazardous Materials: Avoid tobacco use, second hand smoke, and exposure to chemicals. 

Taking care of your body doesn't only decrease your risk of dying, it also improves your quality of life. You're worth the effort! What healthy habits have you incorporated into your life? If you've made a change or want to share you story comment below, or tag me on Facebook, Twitter or Instagram (@BenderFitness)

Sources: Up to 40 percent of annual deaths from each of five leading US causes are preventable

Potentially Preventable Deaths from the Five Leading Causes of Death — United States, 2008–2010


  1. Ms Bender, you are credited with improving QOLs of millions of people. Hats off to you. I cannot express in words the positive change you have brought in my life through your blog. You have helped me rise out of a bout of post partum depression and focus on my regain my passign for personal fitness. My Heartfelt gratitude to you and salutes to your work

    1. Thank you so much! That means the world to me. :) I'm glad you have re-discovered your passion.