- You can do 3 to 4 sessions of moderate-intensity aerobic exercise per week, lasting approximately 40 minutes or in shorter or longer rounds, as tolerated.
- Take a 10-minute walk. If you’re not used to working out, a brisk walk is a good start. Gradually increase the time as you become accustomed to the activity.
- Lift a few times a day. If you don’t have weights at home, lifting a hardbound book or a 2-pound object not only tones your muscles, but it’s also good for the heart.
- Seize an opportunity to move. Whenever you see an opportunity to move, be sure to take it. Instead of using the elevator, take the stairs. But remember to let your doctor know if this may cause shortness of breath or fatigue, based on past experience, as this may be an early sign of a heart problem. If your destination is near, try walking or cycling instead of driving.
- Check with your doctor before engaging in high-intensity workouts. If you are interested in engaging in more demanding forms of exercise, such as heavy lifting or marathons, be sure to check with a cardiologist before doing so, if you are at risk for heart disease.
Cigarettes are filled with chemicals that harm not just the heart, but also the blood vessels. Additionally, it reduces the oxygen level in the blood.
If you smoke, consider quitting. If you are not a smoker, then avoid second-hand smoke as it also has the same effects. Come to think of it, experts say that your risk of developing heart diseases reduces in just one day after quitting. Truly, it’s one of the greatest lifestyle changes to improve your heart health.
Get Enough Sleep
Sleep deprivation is linked to diabetes, high blood pressure, and obesity. These three are harmful to the heart. Most adults need about 7 to 9 hours of sleep every night.
Take Care of Your Mind
Aside from taking care of your body, you also have to take care of your mind. You can do the following lifestyle changes to improve your heart health daily.
- Breathe deeply. Slow, deep breathing relaxes your muscles and can even regulate your blood pressure. The best thing about it is it doesn’t cost a thing – you just have to invest a few minutes daily!
- Be grateful. Being thankful gives you a lot of positive emotions that are known to promote wellness in both mind and body. When you count your blessings, you are less likely to feel negative emotions, like too much anger. These negative emotions are linked to high blood pressure and heart diseases.
- Reduce stress. When you’re stressed, you are more likely to make poor choices with regards to your health. For instance, you might drink alcohol or overeat. These habits are bad for the heart. Additionally, stress hormones make the heart work harder because it interferes with circulation. For this reason, practice some stress-reducing activities, like meditation.