For over ten years, heart disease has been the leading cause of death in the world for both men and women.
Eighty percent of the deaths caused by heart disease can be prevented.
Heart disease occurs when blocked or narrowed blood vessels lead to a heart attack, chest pain, or stroke. It is related to anything that affects your heart’s muscles, valves, or rhythm. Many forms of heart disease can be treated or prevented with healthy lifestyle choices. Even if you’ve been diagnosed with heart disease, a few simple changes can reverse the diagnosis.
Changing your diet is a major contributing factor to bettering heart health. Exercise also plays a considerable role. Whether you’re preventing heart disease or trying to reverse diagnosed damage, these tips will get you started on a path to better heart health:
- Start small. Any amount of exercise is better than none. Take a small 10-minute walk and work your way up to a 30-min walk. Increase over time.
- Any type of exercise that gets your heart pumping and increases your heartbeat is good for your heart. If you need to take it easy, exercises like swimming are easy on your joints and can still get your heart rate up.
- Any workout routine should start with a warm-up and end with a cool-down. A warm-up gets your body used to what it’s about to do so it’s not shocked into it. After your conditioning, your body needs to come down from what it just went through. If you sit, lie down or stand still you might feel dizzy or lightheaded. Instead, after your conditioning, cool down by taking your workout down a notch. If you’re walking at 4 minutes per mile during your workout, slow down to 2.5 to get your heartbeat back to a normal rate.
- Keep track of how intense to make your workout: if you’re able to keep talking while you’re moving, you’re on track. If you can’t talk at all, your workout might be too vigorous.
- Don’t get bored. Find workouts that inspire you to keep going.
If reversing or preventing heart disease is motivating you to make changes in diet and exercise, there’s no better time to start than now. Contact us today to talk nutrition and exercise. We’ll help you create a plan that’s perfect for you.
Always consult a doctor before starting a new exercise routine.