Mount Hood

Let’s get physical

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

alt-J’s “The Dream” album review

Written by: Kiera Roedel | Copy Editor

Content warning: this article contains references to murder, domestic violence, drugs and addiction.

The death of the American Dream seems a strange subject to tackle for British indie rock trio alt-J, but that is exactly what they did with their fourth studio album, “The Dream.” Released Feb. 15, 2022, the album contains 11 songs, each a short vignette of somebody’s life in modern-day America. The band’s trippy songwriting, with spare, occasionally nonsensical lyrics and stunning guitar work, does a great job of telling these stories in an emotionally impactful and musically satisfying way, exuding the sensation of wandering through the quiet streets of a dying city, where sickly green weeds peek up from cracks in the sidewalk.

“Bane” — The first sound in the first song on this album is the snap-pop of someone opening a soda can, which kind of gives one an idea of what they’re in for here. “Bane” tells the story of a teenager who is so addicted to cola that they dream about a swimming pool full of it. Using plenty of choral vocals and guitar, and a quote from Jesus’ crucifixion — “My God, my God / Why hast thou forsaken me?” — this is an absolutely incredible opening track. 

“U&ME” — If somebody asked about my favorite song of all time, this would be a serious contender. It is one of the most radio-friendly on the record, it’s much more firmly structured and layered musically than most of the other songs, and more positive lyrically. It was also the album’s first single. Its subject is someone spending a summer day high on psychedelics with their partner at a music festival, upon which the singer concludes, “I could hold on to the memory of that day for the rest of my life.” It’s a simple pleasure in a complicated world.

“Hard Drive Gold” — “Hard Drive Gold” is sung from the perspective of a self-important 15-year-old boy who becomes a millionaire by trading cryptocurrency. One of the shortest songs here, it has a catchy chorus and excellent percussion. Fittingly, the music video is about a nuclear attack on the United Kingdom. Neither a critique nor an endorsement, the band stated, “How ironically you interpret [the track’s] message is entirely up to you.” It was a perfect choice as the album’s third single and an overall very solid song.

“Happier When You’re Gone” — Following two radio-friendly songs, “Happier When You’re Gone” is a ballad that swells and shrinks multiple times; its subject is a disgraced lover who kills their partner in a fit of jealous anger. The pre-chorus is ominous, saying, “The smell of burning cattle / hangs on the westerly / sweeping up through the ferns,” which I honestly cannot begin to try to interpret. It’s an okay fourth track.

“The Actor” — Musically, “The Actor” picks up right where “U&ME” left off, which I definitely appreciate. It’s about a theoretical aspiring actor who can’t get a big break and ends up selling cocaine to Hollywood stars. It’s the album’s fourth single and easily one of its best tracks.

“Get Better” — A strange choice for the record’s second single considering how slow and long it is — almost six minutes. It’s also seriously heart-wrenching, its subject being a beleaguered lover whose partner is slowly dying in the hospital. Its lyrics give an idea of what their life together was like, and it’s so sad it sometimes makes me hesitate to listen to “The Dream” start to finish. It’s a bit disingenuous to call the song skippable for that reason, though, it really is great, it’s just not for casually listening to.

“Chicago” — Starting off slow and acoustic, “Chicago” soon shifts to a biting techno track inspired by the music genre it shares a name with, Chicago house. Its lyrics are about a sibling pair hiking in the hills above a town until one of them falls to their death. Blunt and substantial, alt-J pulls off this new musical territory perfectly.

“Philadelphia” — The second song on “The Dream” to take its name from an American city, I can’t help but wonder why the band chose Chicago and Philadelphia specifically. Regardless, “Philadelphia” is told from the perspective of a recent murder victim who hasn’t died yet, wondering how they got there as they bleed to death in the street. The band describes death as “… losing my ability to fathom / Awake and not awake,” which I find fittingly poignant.

“Walk a Mile” — The embodiment of the slow, skippable intro stereotype, when one digs into it, “Walk a Mile” is a fantastic song. “Lyrically simple but melodically diverse,” lead singer Joe Newman said about it. Yet another track about death, it touches on alt-J’s frequent topic of domestic violence and references one partner drowning the other. Musically it’s slow but full-bodied and incredibly satisfying. 

“Delta” — Less than a minute long, “Delta” is an interlude with simple lyrics and no instruments. Perhaps its most interesting feature relates to its title — alt-J is actually the band’s nickname, its rarely-used actual name being Δ, the Greek letter delta. The nickname comes from the Mac keyboard shortcut to type a delta. Clearly, then, this song is important to the band, but I don’t really see it.

“Losing My Mind” — “Losing My Mind” calls back to the musical style of “Happier When You’re Gone” and “Walk a Mile,” though it is faster and more percussion-intensive than either of them. It tells the story of the victim of a serial killer who targets children. Its music builds without a release, which makes the music as strangely uncomfortable as the lyrics. In this case it works in the song’s favor.

“Powders” — Rife with spoken words, including a skit in the middle recorded by drummer Thom Sonny Green and his girlfriend, “Powders” ends “The Dream” on a strangely positive note. With quiet piano and a three-word chorus, it tells of a schoolboy who falls in love with his cashier while buying cologne. It makes the listener wonder what alt-J’s intent really was with this album, with so many stories about murder and dying capped off by one of love.

With its dark and brooding look at Americana and the human condition, “The Dream” definitely requires a degree of emotional commitment. But when one sinks their teeth into it, they find a sensational album filled with experimental songs, amazing instrumentals and lyrics about everything from soda to the murder of children. Turn up your speakers for this one.

10/10.

Contact the author at howlcopyeditor@wou.edu

Off the deep end

Written by: Claire Phillips | Entertainment Editor

Wanting to find an opportunity to get back in the water? Look no further than the Health and Wellness Center for an enthusiastic, tight-knit community that spends two days a week in the pool together. The Western Swim Club offers new experiences to swimmers of all levels. It doesn’t matter if one has been on a competitive swim team or has never dipped their toes in a pool before — the members of the Swim Club are here to help along the way.

Swimming stands out from many other sports and offers unique opportunities for members. Because the exercise takes place in water, there are so many therapeutic benefits to swimming. Just submerging oneself in the water increases blood flow to the brain, improving memory, concentration and mood. Swimming may be a healthy outlet for college students during stressful weeks. 

Learning how to swim may be an intimidating experience. Not everyone is going to be able to swim a 100-meter freestyle with flip turns in a minute the first time they enter the pool. Swim Club is a fantastic place to practice the basics, with new friends to cheer you on along the way.

If swimming laps aren’t preferable, there are many other fun aspects to Western’s Swim Club. There are days in the schedule dedicated to team building with activities such as relay races, water polo and playing fun water games, such as sharks and minnows. The annual Swim-A-Thon is also an opportunity to engage in exciting games and get to know team members.

Maximus Sing, the president of Western’s Swim Club, spoke about his philosophy in regard to creating a great team and environment. “I have three things that go with any sport — learn to play the game the right way, make yourself better every day and have fun,” Sing said. The Swim Club officers are all eager to start competing with other schools, such as University of Oregon and Oregon State University. Before the club is competition ready, the swimmers have to focus on bettering themselves and each other.

No matter one’s level of swimming, there are many people eager to help. “Winter term is a clean slate… it’s not too late to start to learn how to swim because we can teach you,” Sing said. 

The Health and Wellness Center pool is waiting for new members to dive in.

Contact the author at howlentertainment@wou.edu

Splashing swim spots to beat the heat

Dive into these eight swimming holes all around Oregon

Allison Vanderzanden | Lifestyle Editor  

With the warming weather of spring and summer on the horizon, a day trip to cool off somewhere is enticing. Check out these swimming holes all around Oregon and take a dip. 

Deschutes River State Recreation Area (Wasco): Located in the Columbia River Gorge where the Deschutes meets the Columbia, visitors to the Deschutes River State Recreation Area can not only swim in the river but also camp. Plan an overnight trip and enjoy all the Deschutes River has to offer. 

Fall Creek (Fall Creek): 30 miles east of Eugene is an abundance of swimming holes along Fall Creek. A 13.7-mile trail passes seven notable pools, each offering stunning and refreshing swim spots, but don’t worry — some pools are just a quick walk from the parking lot. 

High Rocks (Gladstone): Just a quick trip from Portland is this popular swimming hole and cliff jumping spot along the Clackamas River. While this spot is tempting for escaping the city, take extra caution at this spot, as strong currents and unpredictable ledges have been known to spell trouble for cliff divers and swimmers alike.

Illinois River (Selma): About 30 miles southwest of Grants Pass is the very clear, very beautiful Illinois River. The most notable swimming hole is at the Six Mile day use area which offers plenty of rock jumping opportunities in the not too frigid waters. 

Opal Creek Pools (Lyons): Looking for a day full of recreation? These beautiful aquamarine pools are accompanied by a seven mile hike, and less crowded pools follow after Opal Pool. Each provides plenty of places to jump right in. 

Quartzville Creek (Linn County): East of Sweet Home is a chilly creek that hosts four turnouts perfect for cooling off. The Yellowbottom Recreation Site, also along the Quartzville Creek, has another swimming hole option plus a campground if looking for a multi-day trip. 

Tumalo State Park (Tumalo): A short drive north of Bend offers another swimming spot along the Deschutes River. Wade in the water, enjoy a picnic or stay a night or two at the year round campsite. 

Wilson River (Tillamook State Forest): This serene location offers an array of swim spots right off of Highway 6. Enjoy the babbling of the slow moving Wilson River amid the towering Douglas-firs. 

Contact the author at avanderzanden19@mail.wou.edu