active – The Western Howl

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training.

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day.

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness.

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy.

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try.

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation.

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels.

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health.

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group.

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

The Western Howl

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Daylight saving time

March 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Sunday, March 9, 2025, the clocks will “spring forward.” This typically happens on the second Sunday in March, and is practiced to make better use of daylight during the longer days of spring and summer by shifting an hour of daylight from the morning to the evening. This means that the clocks on March 9 will jump to 3 a.m. instead of going through the second hour. Springing forward is paired with “falling back,” which happens in the fall — hence the name. Most might feel groggy and out of sync during this time due to the interruption of the circadian rhythm. The body operates on a natural sleep-wake cycle influenced by light and darkness. This jump in time can cause one’s internal clock to get out of sync. Preparing for springing forward doesn’t have to be difficult. One can ease into the time change with some simple steps.

Gradually adjust sleep schedule — Begin by shifting one’s bedtime and wake-up time 15 minutes earlier each day. Incremental change helps the body to gradually adapt to the new time, so it doesn’t shock one’s system when the clock jumps forward. To make things easier, avoid using phones or other electronic devices before bed, as blue light can interfere with the natural sleep cycle.

Get plenty of sunlight — Exposure to natural light plays a crucial role in regulating one’s internal body clock — circadian rhythm. The more sunlight one gets, the easier it will be for the body to adapt to the time change. As the days get longer, spend some time outdoors in the morning and early afternoon. Morning sunlight resets the circadian rhythm, signaling that it’s time to wake up and be active.

Stay active — Physical activity plays an important role in helping the body adjust to the time change. Exercising in the late afternoon or early evening can help one to feel more awake and energized during the day, while also promoting better sleep at night. A light walk or stretching exercises can make a significant difference in how one feels. Be sure to avoid intense workouts too close to bedtime, as they can interfere with one’s ability to sleep.

Monitor diet — Eating habits can have a surprising effect on how well one can adjust to daylight saving time. In the days leading up to the time change, one should try to maintain a healthy, balanced diet. Foods that are rich in magnesium — leafy greens, nuts and seeds — and melatonin — cherries or almonds — can promote better sleep.

Prepare your environment — One’s sleep environment is key to getting quality rest. Make sure one’s bedroom is dark, quiet and cool. Consider black out curtains or an eye mask to block out the early morning light and try using a white noise machine or earplugs if one is sensitive to nighttime noises.

Stay hydrated — Dehydration can make one feel sluggish and tired. Drink plenty of water throughout the day, and avoid alcohol or excessive caffeine, which can dehydrate and disrupt sleep.

Although springing forward during daylight saving time can disrupt one’s routine, taking some simple steps can make a world of difference. Gradually adjusting sleep, getting more sunlight, staying active, monitoring one’s diet and staying hydrated while preparing one’s personal environment are some of the ways that one could prepare. As we look forward to nicer weather, springing forward in time is a small bump in the road.

Contact the author at howllifestyle@wou.edu

The Western Howl

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Six Oregon waterfall locations to visit

Dozens of waterfalls within driving distance of Western

Allison Vanderzanden | Lifestyle Editor

Creeks and rivers grow to roaring currents in the wake of winter rain and snow, fueling waterfalls to their full power. Brave the cold and get out to see these waterfalls less than an hour and a half drive from Western.

Silver Falls State Park (56 minutes away): Home to eighteen waterfalls and the 7.2-mile Trail of Ten Falls hike, Silver Falls State Park is a nature lover’s dream. Pay a $5 day-use fee to spend hours immersed in the lush forest surrounding Silver Creek. Not up for a hike? Some falls — including North, South and Winter Falls — are a short walk from parking lots.

Scotts Mills Falls (59 minutes away): While only possessing a 10-foot drop, Scotts Mills Falls is very accessible in the small park of Scotts Mills. Visit during the summer and go for a swim in Butte Creek.

Shellburg, Ayers and Stout Creeks (1 hour 2 minutes – 1 hour 15 minutes away): Accessed via gravel roads and obscure trails in the Santiam Canyon area are six waterfalls: Shellburg, Lower Shellburg, Ayers Creek, Upper Ayers Creek, Horseshoe and Stout Creek Falls. As of Jan. 26, this area is closed due to damage from Sept. 2020 wildfires.

Alsea and Green Peak Falls (1 hour 11 minutes away): Right off the parking lot of Alsea Falls Recreation Site is the 30-foot Alsea Falls. Take a 2.5-mile roundtrip hike to see the even more impressive 45-foot Green Peak Falls with a $3 day-use fee.

Niagara and Pheasant Creek Falls (1 hour 12 minutes away): Oregon boasts its very own Niagara Falls in the Siuslaw National Forest. These two waterfalls, each with over 100-foot drops, are both within a two-mile hike. Pack a lunch and enjoy the roar of the falls from a nearby picnic table.

McDowell Creek Falls County Park (1 hour 15 minutes away): A self-proclaimed hidden gem, McDowell Creek Falls County Park harbors two major waterfalls — Majestic and Royal Terrace Falls — as well as three minor falls. Be prepared for stairs, but the viewing platforms offer beautiful photo opportunities.

For even more waterfalls in the Pacific Northwest, check out waterfallsnorthwest.com and get exploring.

Contact the author at avanderzanden19@mail.wou.edu

Let’s get physical

Daylight saving time

Six Oregon waterfall locations to visit

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