The Heart of the Matter

by Nancy Smith Seigle

More than 2.5 billion. That’s about how many times the human heart will beat during an average lifetime. We can make each beat matter—and each beat stronger—by putting heart health at the center of our overall lifestyle and wellness plan.

Of course, we know maintaining a normal weight, embracing a healthy diet, not smoking, developing good sleep hygiene and reducing stress can all help in preventing coronary artery and vascular diseases.

Exercise

Many may not know that physical activity lowers blood pressure, one of the major risk factors for heart disease. Exercise works just like a beta-blocker medication in slowing the heart rate and keeping it lowered, even at rest.

Staying active, combined with healthy eating, is essential for losing weight, which, in turn, reduces stress on the heart and prevents cardiovascular disease and stroke.

Remember aerobic workouts, along with strength training, improves the ability of all muscles to draw oxygen from the blood stream. This means a muscular organ like the heart does not need to work as hard to pump the much-needed, oxygen-rich blood.

We also know stress hormones can negatively impact our heart health. As we exercise, we gain the extra benefit of deep breathing, relaxing and easing cumulative daily stress.

n Breathing n Meditation n Yoga n Massage n Music therapy n Diet and exercise

And, let’s not forget how physical activity can reduce chronic inflammation throughout the body’s many systems.

There are a multitude of good reasons to keep moving. While the American Heart Association recommends 150 minutes of moderate-intensity exercise each week, it’s important to set realistic goals. Consider advertisers know you found them in current health status, family history, recent injuries, age and the advice of trusted medical health professionals when establishing a daily workout routine.

For those that don’t want to join a gym, think outside the box. Line, tap, ballet or Bollywood—any kind of dance is fun. Embrace our inner child and jump rope, ride a bike, work a hula hoop or bounce on a pogo stick or trampoline. Find a buddy and join a walking or hiking group.

Free online exercise workouts for all ages and abilities are available on YouTube and other streaming formats. Check out local county libraries and community centers for other affordable programs.

Park the car at the far end of a parking lot, choose the stairs over the elevator and walk the mall on bad-weather days. Try a wearable fitness tracker and aim for 10,000 steps a day.

Other Steps To Take For Heart Health

n Eat well. Try incorporating whole grains, lots of fresh produce and healthy fats, and minimizing carbohydrates, salt, sugar, alcohol and processed foods.

n Rest. Disrupted sleep means disrupted chemical and hormonal processes that take place only during the deep stage of sleep.

n Embrace regular spiritual practice. Meditation/prayer, connecting with nature and enjoying other spiritual well-being activities can bring peace, happiness and good heart health.

Make every heartbeat matter. Anatomically and symbolically, the heart is our center. When we live in gratitude and love, we honor and heal.