Every day is the perfect time to take a break and consider your heart health. Given that over 6.2 million Americans have heart failure, it’s critical to stay on top of risk factors and understand symptoms. Heart failure occurs when your heart is unable to deliver enough blood and oxygen to your tissues. According to the American Heart Association, certain circumstances can cause heart failure, including coronary artery disease, obesity, high blood pressure, diabetes mellitus, and even sleep apnea. Staying physically active is critical if you want to avoid heart failure, in addition to a few other expert-endorsed strategies.
Dr. Mike Bohl discussed the daily habits that fit individuals are already practicing to maintain a healthy heart and avoid cardiac failure. He explains several ideas to assist you in stepping up your game—you’ll want to pay close attention. Continue reading to learn more.
1 — Make healthy choices
Many of the heart failure prevention strategies are the same ones you’ve probably heard regarding maintaining general health. “Exercising, staying at a healthy weight, eating a balanced diet, reducing alcohol consumption, and quitting smoking are all good ideas,” Dr. Bohl adds.
It appears to be straightforward, doesn’t it? “If you have any medical conditions that may affect the heart, such as high blood pressure or diabetes,” says Dr. Bohl, “you should keep them well controlled by taking medicines as directed.”
2 — Spend less time being sedentary
People who are in excellent shape spend considerably less time sitting and more time getting up and active. Dr. Bohl explains the significance of non-exercise activity thermogenesis or NEAT to us. “The amount of energy your body uses for physical activities that aren’t structured exercise is known as non-exercise activity thermogenesis, or NEAT,” he says. “These are chores like housekeeping, walking your dog, cleaning, doing yard work, and so on.” He continues: “By increasing the number of calories you burn each day, non-exercise activity thermogenesis might help you maintain a healthy weight and reduce heart disease.”
Fit people favor the steps over the elevator and may go for a walk around the workplace, house, or outside while talking on the phone. Another positive habit to incorporate into your daily routine is to use a standing desk rather than sitting at a desk, as well as purchasing a walking pad so you can walk while you type, read, or take notes. It’s simple to keep one on hand under your desk. The final departure from regularity that fit people make is to park at the other end of any lot in order to increase daily steps.
3 — Add balance training
There’s no certain age when you should stop exercising because it may put too much strain on your heart, as long as you are doing so in a safe manner. Dr. Bohl emphasizes that working out improves rather than damages your heart health throughout adulthood.
“Exercise is still beneficial (and encouraged) for older people—in fact, the same exercise recommendations apply to both young and old adults, with one exception: balance training should also be included in their program (such as standing on one leg),” he adds.
The American Council on Exercise (ACE) advises performing a leg swing, ball toss, arm reach, and any arm or leg movements while standing on one leg when it comes to balance training.
4 — Know the symptoms
It’s critical to be able to identify the signs of heart failure. Shortness of breath, weight gain, tiredness, a continuous cough, swollen legs and ankles, nausea, loss of appetite, and more are all possible symptoms. “There are many various sorts of heart problems; not all of them have obvious indications,” Dr. Bohl adds.
5 — Don’t skip regular check-ups
“It’s critical to visit a healthcare professional on a regular basis,” Dr. Bohl emphasizes. “Checking your blood pressure, getting a cholesterol test, and having a healthcare professional listen to your heart and lungs and perform a physical examination are all simple ways to detect early cardiac issues.” He continues, “If you are diagnosed with an illness, it is critical that you follow the instructions of your prescription as well as participate in any recommended lifestyle changes (such as getting more exercise and eating a nutritious diet).”