As fun as the festive period might be, it can also take a toll on your fitness and health. With excess eating, a reduction in exercise and added stress, your heart health can often decline over the Christmas break.
That’s why we think it’s vital to start the New Year with a positive and proactive heart health routine to ensure your cardiovascular system is given the best chance to operate healthily.
As we know, a healthy heart is vital to your overall good health, allowing nutrient-rich blood to be pumped throughout your body, as well as supplying oxygen and removing toxins and waste. One of the best ways to achieve this is through a structured and regular exercise plan.
So, join us as we break down some great ways to improve heart health in the New Year.
The Why and How
When polled in 2019, 59% claimed exercising more was their top resolution for the New Year. However, when you dig deeper, it’s clear that the motivation for a January fitness drive might not be heart-related, with 41% of people saying their primary reason to lose weight was to ‘show off their hard work.’
A positive body image is essential to your health, but being honest about why you’re partaking in a new exercise routine is critical to ensuring you’ve got the right plan. For example, improving your endurance and stamina requires a different fitness programme to increase speed or flexibility.
Next, it’s worth considering what exercise you’d like to do. Do you relish the prospect of the gym, or are you more outdoorsy? Would you prefer to work out alone, with a trainer or as part of a class? By ensuring you’re exercising in a way that boosts your mood, you increase the chances of sticking with it.
Whatever options you plump for, prioritising an exercise routine focused on your goals and that you feel comfortable and confident maintaining is an excellent step to improving heart health.
The When and What
‘How much should I exercise is a common question when setting out your fitness plan. The Centre for Disease Control (CDC) advises a minimum of 150 minutes per week of moderate exercise, such as brisk walking, which can be augmented with muscle-strengthening activities or more vigorous exercise like running or jogging.
A good exercise tip for the heart to remember is something is always better than nothing. So if 30 minutes a day isn’t possible for you, then do slightly less and aim to build up to that target. Similarly, to some people, 150 minutes per week will seem easy, so feel free to up your exercise to gain further benefits.
For the best results in heart health, an exercise plan should include a mixture of these three types:
Aerobic exercise
More commonly known as cardio, this includes running, jogging, cycling and swimming, among other things. By moving quickly, you train your body to carry oxygen and blood around your body more efficiently, which is excellent for heart health.
Stretching
Doing regular stretches can have a significant impact on heart health. For example, a study from the University of Milan found that a 12-week stretching regimen can improve blood flow, lower blood pressure and decrease the stiffness of your arteries.
Strength training
Whether you use weights, resistance bands or your body weight by doing press-ups or yoga, partaking in strength training 2-3 times per week can significantly benefit your heart health. Researchers at Iowa State University found that less than one hour a week of weightlifting can reduce your risk of heart attack by up to 70%.
Take Precautions
When you’re embarking on your exercise journey, it’s important to remember the goal: to be healthier. Fad diets and over-zealous workout regimes can be seductive with their promises of short-term payoff, but in the long term, they’re a poor way to improve heart health and can cause serious problems.
Being aware of these issues can help you plan your exercise programme safely and productively. For example, those with joint problems could consider low-impact cardio exercise like cycling or swimming, while those with back problems might find yoga or Pilates more productive.
By consulting your doctor at the outset, any potential health concerns can be discussed, and plans can be put in place. Similarly, use your comfort zone as a guide. For example, feeling a minor soreness and achiness from working out is normal, but severe or sudden pain could signify something serious.
And remember: if exercising results in pain or pressure in your upper body, or if you’re breaking out in cold sweats or struggling to breathe, stop and seek immediate medical support.
WEL Medical is here to help
Here at WEL Medical, we’re serious about heart health.
Not only do we provide proactive and modern life-saving solutions to cardiovascular problems, ranging from defibrillators to our work with Brayden CPR manikins, to information on CPR training and learning, but we’re also passionate about prevention.
Read the blogs below for more information on how to look after your heart, and get in touch to see how we can support you with life-saving training and equipment.
