With Valentine’s Day approaching and heart shapes popping up everywhere (from home décor to pizza), now’s a good time to turn our attention towards our physical hearts. The iconic symbol of love and compassion, the heart is also at the epicenter of our health, powering our circulatory systems and delivering nutrients our cells need to function, repair and grow. But even though our hearts work tirelessly to keep us healthy (beating as many as 100,000 times a day!), it’s clear that most of us take them for granted: heart disease is one of the leading causes of death in the U.S. for both men and women.
No matter how old or young you are, it’s never too late to give your ticker some well-deserved tender loving care. Simple lifestyle changes can reduce your risk for heart disease by as much as eighty percent. Here are some heart-healthy tips you can do at any age:
In your 20s…
If you’re a twenty-something, heart health isn’t likely to be your top priority. However, establishing smart habits now can lay the groundwork for a strong heart later in life, which you’ll need if you envision yourself mountain biking, running or being otherwise active well into your 50s, 60s and beyond.
- Fast forward through all those fast-food TV commercials.
Fast food marketers excel at reaching young people through their advertising and other programs. If you must go, opt for healthier menu items such as a grilled (not fried) chicken sandwich, fresh fruit and a bottle of water in place of a burger, fries and soda.
- Put down the mobile device. These days you can do just about anything on your phone including watching TV, movies or gaming. Consider using the time you would have spent streaming a movie by working out at the gym instead.
In your 30s and 40s…
Juggling relationships, careers, finances, kids’ schedules and more can be stressful. Left unaddressed, chronic stress can wreak havoc on your cardiovascular, immune, digestive and mental and nervous systems. The good news is, effective stress management doesn’t have to be time consuming or expensive, and it can help you be better equipped to handle life’s everyday challenges.
- Get six to eight hours of quality sleep. Most Americans are sleep deprived. Several large
studies and pools have linked sleep deprivation with poor work performance, driving accidents, relationship issues, mood problems and-you guessed it-heart disease. Getting a good quality sleep will give you the mental focus and energy to tacklethe busy day ahead.
- Practice stress management techniques. Besides being calming, ancient practices such as deep breathing, meditation, tai chi, and yoga can have a positive effect on blood pressure, lung capacity, heart rate, circulation and muscle tone. Practicing for as little as 20 minutes a day can produce benefits.
In your 50s (and beyond!)…
By age 50 you may have settled into a comfortable, sedentary lifestyle. If you haven’t made physical activity part of your daily routine, now’s the time to do it. Though it can feel like a chore at first, getting physical 3 or 4 times a week for a good 30-40 minutes can deliver profound health benefits, such as lower blood pressure, weight loss, and a lower heart rate. Be sure to check with your doctor before starting any exercise program, especially if you have any preexisting health conditions.
- Start slow and low. A common mistake made by first-time exercisers is to start too aggressively. While it may feel good to “be out there again” overdoing it will only leave you tired, sore and possibly injured. To ensure your long term success,start slowly and gradually build up to your goals. For example, if your long term goal is to run 5ks, start by walking, then gradually increase your pace and distance.
- Do something you enjoy. Dancing, gardening, and dog-walking can all be good forms of exercise. You’re more likely to stick with your exercise regimen when you’re having fun.
Your Partner In Health,
Graybill Medical Group
Regular complete physical exams are important for preventing or detecting early warning signs of serious health issues including heart disease. If you haven’t already done so, please call us at 866-228-2236 to schedule your exam today!