5 Habits to Start this Valentine’s Day to Improve Heart Health
Posted February 12, 2024
What better time to talk about the importance of heart health when Valentine’s Day is right around the corner? And February is American Heart Month! Heart disease is the leading cause of death in the world and costs the United States $239.9 billion from 2018 to 2019, according to the Centers for Disease Control and Prevention. Having healthy habits that benefit your heart can help keep you out of the hospital and living a pain-free life. Keep reading for five habits a physical therapist (PT) recommends adding to your routine.
Habits
Here’s our guide written by Devin Trachman, PT, DPT, MTC, a physical therapist to stay in touch with your heart this Valentine’s Day.
Get Enough sleep
Sleep is a vital component in the intricacy of heart health, and the impact sleep has on overall well-being cannot be underestimated, especially when considering the financial implications associated with heart-related issues. While the sleep length varies among individuals, the average adult needs between seven to nine hours to optimize heart health. This recommendation is a preventative measure, potentially reducing the risk of cardiovascular issues that may result in significant healthcare expenses.
Aerobic Endurance
Aerobic endurance is important for oxygen utilization efficiency and cardiac and respiratory function. Keeping your endurance intact is essential as you age. Patients can work with a PT to maintain or increase their endurance. A PT will create a home exercise program based on your needs, goals and fitness level. The plan may contain various forms of exercise, including walking, cycling, treadmill walking, and dancing. Research shows that an aerobic exercise program improves your quality of life, helps to decrease hospital admissions, and reduces the risk of severe disease leading to death.
The American College of Sports Medicine recommends 150 minutes (about 2 and a half hours) of moderate intensity aerobic activity per week. These 150 minutes can be broken up into 30 minutes per day for 5 days a week or any combination that fits your schedule. If you have to miss a workout, don’t stress. Any amount of exercise is better than none, and you will still get the benefits from the exercise you can complete.
If you struggle with where to start, book an appointment with your local PT to assess your fitness level and craft a plan to succeed.
Muscle Strengthening
Strength training is crucial to a person’s overall health and can improve your cardiovascular function by strengthening your heart and lungs. Just like any other muscle in your body, the heart is a muscle that requires regular exercise to stay healthy and strong! Strength training has been shown to reduce resting blood pressure, cholesterol levels, and the risk of cardiovascular disease. Maintaining muscle strength will also help you perform functional activities and everyday tasks, like picking up your grandchildren or carrying heavy groceries from the car to the kitchen. The American College of Sports Medicine recommends two or more days per week for muscle strengthening activities. A physical therapist will work with you to create a personalized strength training program. Anyone and everyone can benefit from strength training.
Controlled Breathing
Being able to control your breathing during stressful times or strenuous efforts calms the nervous system and, in turn, causes physiological changes like lowered blood pressure, reduced lactic acid build-up in muscle tissue, increased physical energy, and increased feelings of calm and well-being. We recommend engaging in diaphragmatic breathing exercises by following the instructions below.
Deep Breathing While on Your Back
- Lie on your back and bend your knees so that the bottoms of your feet are resting on the bed or floor.
- Place your hands gently on top of your stomach and wrap them around the sides of your stomach.
- Close your lips and place your tongue on the roof of your mouth.
- Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Slowly exhale through your nose.
- Repeat for one minute.
See a Physical Therapist
Considering the financial implications of heart disease, it’s evident that investing in preventive strategies and rehabilitation through physical therapy is the most cost-effective approach. By prioritizing a proactive and rehabilitative approach, individuals can reduce the frequency and severity of other medical interventions, consequently alleviating the strain of cost.
A physical therapist can create a personalized treatment plan for your needs, challenges and goals. They help you:
- Stay accountable
- Improve mobility, strength, endurance
- Manage pain
- Prevent injuries and provide education on lifestyle changes and behaviors
- Improve your overall health
By incorporating these habits into your daily routine, you can maintain optimal heart health and enjoy a fulfilling life. If you need further guidance, schedule an appointment with your local physical therapist.
Want more tips for living a healthy life? Find a Confluent Health Family Physical Therapist near you!
Written by Devin Trachman, PT, DPT, MTC.
Physical Therapy Central, a member of the Confluent Health Family
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