February is Heart Health month. With Valentine's Day right around the corner, red hearts will be popping up everywhere. Now is a good time to take stock in YOUR heart. Unfortunately, cardiovascular disease remains a leading cause of death for both men and women. However, making good choices everyday can dramatically improve cardiovascular health, and Valentine's Day is a good time to give yourself the gift of lifestyle changes that will benefit you through the year. Remember to get a check up from your physician before starting a new exercise program. Follow these tips to improve your heart health this month and beyond:
Take a Daily 10-Minute Walk
If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day. Contact 1st Choice Physical Therapists if you are having difficulty with pain or imbalance while exercising.
Give Yourself a Lift
Lifting water bottles or soup cans overhead 10-20x every day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.
Eat One Extra Fruit or Vegetable a Day
Fruits and vegetables are inexpensive, taste good, and are good for your brain, your heart and your bowels.
Make Breakfast Count
Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.
Stop Drinking your Calories
Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.
Have a Handful of Nuts
Unsalted walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing a handful instead of chips or cookies when you need a snack or adding them to salads for a healthful and tasty crunch.
Sample the Fruits of the Sea
Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.
Breathe Deeply
Try breathing slowly and deeply from your lower abdominal area for a few minutes a day. Try to slowly inhale for a 4 count, hold for a 2 count, and slowly exhale for a 4 count. Gradually increase the count for inhales and exhales. It can help you relax. Slow, deep breathing may also help lower blood pressure.
Wash Your Hands Often
Scrubbing up with soap and water for at least 20 seconds often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.
Practice Gratitude
Taking a moment each day to acknowledge the positive aspects of your life can be a game changer for improving mental and physical health as well as improving your relationship with others. Valentine’s Day is a perfect time to start a daily gratitude practice to tap into your positive emotions. Daily practice has been linked to better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.
The staff at 1st Choice Physical Therapy want to extend our gratitude to you this Valentine’s Day. May your body and heart stay happy and healthy. Give us a call if you need our help to get you there.
