“The problem with heart disease is that the first symptom is often fatal.” – Michael Phelps
If you’ve ever seen people wearing red in February, it’s not necessarily because of Valentine’s Day, but to bring awareness about heart disease. February is American Heart Month.
According to the CDC, the leading cause of death in the US is heart disease.
Don’t let the first symptom of heart disease be the first time you think about your heart health. This month be intentional about your heart health. Become more educated about your heart and what you can do to prevent heart disease.
In February, let’s focus on your heart health and follow along with the 14 days listed below. Once you’ve created a habit, it will propel you forward for the rest of the year.
Week 1 – Movement for your Heart
Week 1 is about movement. Physical activity is essential for heart health and there are various ways to achieve it. You’re not expected to run a marathon to achieve this goal, but gradual changes over time is all that is needed.
Day 1: Take a brisk 15-minute walk. If it’s too cold where you live try walking in place or go to a facility that has a treadmill.
Day 2: Try a heart-pumping workout video (online or at a gym). If you are 50 and above check out a Boom! Fitness class from one of the coaches at Fight into Fitness.
Day 3: Take the stairs instead of the elevator. If you don’t use stairs daily, park further away from a store entrance when shopping.
Day 4: Dance to your favorite music for 30 minutes. There are several stations that can give you a good mix.
Day 5: Incorporate short bursts of activity throughout the day (e.g., jumping jacks, push-ups).
Day 6: Enjoy a longer activity you love (hiking, swimming, cycling). If you live in the DMV area, check out these hiking trails. Or better yet, try a boxing class at Fight into Fitness.
Day 7: Active recovery: gentle stretching or yoga. This type of recovery helps your muscles recover so that you’ll want to continue with your exercise on a regular basis.
Week 2 – Food for your Heart
Week 2 is about feeding your heart the right way. Eating the right food keeps your cholesterol at the right levels, blood pressure under control, weight reduced, and increased energy levels to continue on with your workouts effectively.
Continue with the movement tips from week 1 as you go into week 2.
Day 8: Add a serving of fruit to your breakfast. It can be as quick as an apple or banana.
Day 9: Swap sugary drinks for water. Don’t like water? Try adding in fresh lemon or drink sparking water. Trust me when I say fresh lemon tastes better than bottled lemon juice.
Day 10: Incorporate more vegetables into your lunch and dinner. There are many food influencers out there posting great recipe ideas with vegetables. You don’t have to stick to boiled carrots.
Day 11: Choose lean protein sources like fish or chicken. Thinking of going vegan or vegetarian? Try firm tofu. A quick tip is to freeze it and then thaw it out for a better texture before using it.
Day 12: Limit processed foods and added sugars. Stay away from frozen meals which contain a lot of sodium. No more Ramen noodles okay?
Day 13: Try a new heart-healthy recipe. An easy one is salmon paired with a green vegetable over brown rice. Play with the seasonings to see what works best for you.
Day 14: Plan your meals for the week to make healthy choices easier. You can plan to cook 3-4 days out of the week and eat leftovers the other days.
Reflection
These first 2 weeks will help you make small steps toward a healthier heart. As mentioned earlier, heart disease is the leading cause of death in the US, but many cases can be prevented by lifestyle choices such as your eating habits and getting enough exercise.
Stay tuned for weeks 3 and 4 to help you continue your journey as we talk about building a stress-less life and building healthy habits for life.
Share this post with your friends and family and comment below if you are following the days to start your own healthy heart habits.
Cheers to Heart Health!