Top Tips for Boosting Heart Health
February is American Heart Month - a time to increase awareness and education about heart health. According to the American Heart Association, heart disease is the number one killer of Americans. But the good news is that there are many simple and effective ways to boost your heart health!
Check out these top tips for a healthy heart:
Eat healthy - Prioritize lean proteins, whole grains, unsaturated fats, and plenty of colorful fruits and veggies.
Manage stress and mental health - Stress and mental state can affect your physical well being by impacting things such as blood pressure and hormones.
Get good sleep - Aim for 7-9 hours per night. Studies show that too little or too much sleep is associated with heart disease.
Move more (this is our favorite one!) - Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week.
Exercise is one of the most important ways to establish and maintain a healthy heart. Here are some easy ways to sneak more movement into your routine:
Start small - Begin with just 10 minutes of walking, biking, or stretching each day.
Make it routine - Schedule exercise like a meeting—but with yourself!
Do what you love - Dance, hike, or play sports—your choice! You're more likely to stick with it if you enjoy it.
Use tech - Fitness apps & trackers are great motivators.
Sneak it in - Take the stairs, walk during calls, or park further away.
Mix it up - Combine cardio, strength, and mobility exercises for a balanced routine and to keep things interesting.
Get social - Workout with friends or join a class. Social support = motivation and accountability!
Remember that healthy habits start small, and incremental changes are more sustainable in the long term.
Did you know that movement is also one of the best treatments for chronic pain?
Regular movement helps tissues heal faster and strengthens muscles and bones to prevent future injuries. Also, with consistent exercise, nerves and joints are lubricated and the nervous system becomes less sensitive. A less sensitive nervous system sends fewer danger messages to the brain, which equals less pain. To learn more about this go download a copy of our FREE chronic pain Ebook!
Is an acute injury or chronic pain holding you back from establishing heart healthy habits? We can help!
Physical therapy with us at Mind Body Physiotherapy, in Austin, Texas is a safe and effective way to incorporate more movement into your life (and into your pain management plan). We take the science of pain into account when treating our patients. For example, we always start off by focusing on symptom and pain reduction through calming down your nervous system. We can safely and efficiently get you back to regular exercise so you can give your heart health the attention it deserves.
Book a free phone consultation today, click the button below!