There are steps you can take to lower your risk, starting today.
You have likely heard how important it is to exercise and eat right, but you may find yourself wondering where to start on that journey.
Eat Well:
A balanced diet focused on fruits, vegetables, whole grains high in fiber, as well as fish and skinless poultry can be very beneficial for heart health. Nuts, seeds, legumes, and low-fat dairy are also encouraged by the American Heart Association.
Equally as important as the foods you add to your diet, are what foods you should avoid or limit. These include saturated fats, trans fat, sugary snacks, and foods high in sodium.
Move your body:
The American Heart Association recommends 1 hour and 15 minutes of high intensity exercise or 2 ½ hours of moderate intensity cardiovascular workouts per week. High intensity workouts can include running, stair climbing, jumping jacks, and HIIT classes for example.
Moderate exercises can consist of yoga and Pilates classes, swimming, walking and biking, etc. If joining a gym feels too intimidating, you can confidently reap the benefits of exercise elsewhere. Taking a brisk walk around your neighborhood or riding your bike through the park provides a great workout especially for beginners. You can also join a wellness program like we offer at our PT Services clinics. If you want to utilize workout equipment at your own pace, in a more relaxed environment – our clinics could be the perfect spot for you. Certain PT Services locations also offer 1-on-1 fitness training and circuit classes.
Create healthy habits:
Lowering your risk of heart disease takes a comprehensive approach. While eating healthy and being active are important, there are additional steps you can take in your heart health journey.
- Give up smoking and avoid second hand smoke.
- Stay up-to-date on wellness exams. Focusing on controlling diabetes, high blood pressure, and weight are just as important as getting your yearly screenings and checkups.
- Lower stress. High stress levels over a long period of time can be associated with elevated heart rate and blood pressure, therefore increasing the strain on your heart and raising your risk of cardiovascular disease. A few examples are increasing mindfulness through meditation or tai-chi (which is also supportive of heart health as it increases circulation), deep breathing exercises, walking, lifting weights, journaling, and seeking therapeutic support as needed.
If you are interested in joining one of our exercise classes, one-on-training, or wellness programs, please visit www.ptsrehab.com or give us a call at 800-447-8331.
Recent Comments