10 Ways to Boost Your Heart for National Heart Health Awareness Month
Did you know that heart disease is the leading cause of death in the United States?
Each February, organizations like the National Institutes of Health, the American Heart Association, and cardiologists all over the country share resources and advice for improving heart health.
In the US, someone has a heart attack every 43 seconds. However, many forms of heart disease can be prevented with healthy lifestyle changes, education, and regular doctors' visits.
Here are 10 ways you can focus on your heart for National Heart Health Awareness Month:
Exercise! 30 minutes of exercise per day can lower your risk of heart attack or stroke. Metabolism-boosting workouts, like strength training, cardio, and HIIT, are ideal for heart health. This style of exercise helps manage your blood pressure, boost breath control, and build muscle.
Quit smoking. You'll lower your risk of heart disease by 50% just one year after quitting smoking. While heart disease is the leading cause of death in the US, smoking is the leading cause of heart disease and heart attacks. Quitting smoking helps lower your cholesterol, heart rate, and blood pressure, reducing your risk of a heart attack within 24 hours.
Get enough sleep. Regular, routine sleep is key to managing stress and preventing high blood pressure. Experts recommend 7 to 9 hours of sleep per night to maximize the benefits for your heart.
Enjoy heart-healthy foods like whole grains, fish, natural oils, and fruits and veggies. At the same time, avoid foods high in salt, added sugars, or over-processing. It’s also a good idea to minimize your alcohol intake to help your heart stay strong.
Monitor your blood pressure. Regular updates on your progress helps you stay motivated and watch for risks before they appear! You can check your blood pressure at home, at the doctor’s office, or at places like pharmacies and grocery stores. Ideal blood pressure is between 90/60 and 120/80 — if your blood pressure is out of the ideal range, that might be a sign of underlying health conditions.
Reduce your stress. A calm heart is a healthy heart. Constant stress, cortisol production, and anxiety have all been linked to health conditions like heart disease. Try soothing activities like guided meditation, yoga, or deep breathing.
Keep up your doctors' appointments. Annual physicals, regular diabetes check-ins, and other routine appointments help you prevent heart issues. Your family doctor can help you keep an eye out for any risks associated with your family history.
Work out with a friend. Take a lunch break walk with a coworker, meet a friend at the gym, or go to a rockin' concert for date night! When we include other people in our plans for heart health, we get motivation and fun out of the deal — and we’re helping our friends stay healthy too!
Talk to friends and family. Be aware of a family history of heart disease and make sure to keep an eye on your friends. Encourage loved ones to start their own heart health initiatives, and be sure to offer a helping hand!
Educate yourself! The best defense against heart disease is knowing the warning signs. Educating yourself through articles like these, regular doctor’s appointments, and health-centric programming through a workout plan can all go miles toward promoting a healthy heart.
Ready to get a jump start for your heart? Get in touch today to learn more about our personal training, small-group training, and team training in HIIT, kettlebells, cardio, and more!
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