February is Heart Month across the United States. Heart Month is a perfect opportunity to learn more about the warning signs and symptoms of heart disease as well as the things that we can do to mitigate risk to our hearts.
Heart disease is the leading cause of both male and female deaths in the United States. Heart disease and hypertension (high blood pressure) are both known as “silent killers” because many of the symptoms are not recognized until it is too late. Education and preventive measures are the best defenses against these conditions.
Risk factors for heart health that cannot be controlled include family history, African American ethnicity, and age over 35. But many factors are controllable: inactivity, a high-salt diet, excessive alcohol consumption, smoking, obesity, stress, and high blood pressure. Staying active is one of the most important things we all can do to prevent heart disease and improve our well-being. Being more active can help us all think, feel and sleep better – and perform daily tasks more easily.
How much physical activity do you need? Here are the American Heart Association recommendations for adults:
Fit in 150+: Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week.
Move More, Sit Less: Get up and move throughout the day. Any activity is better than none. Even light-intensity activity can offset the serious health risks of being sedentary.
Add Intensity: Moderate to vigorous aerobic exercise is best. Your heart will beat faster, and you’ll breathe harder than normal. As you get used to being more active, increase your time and/or intensity to get more benefits.
Add Muscle: Include moderate- to high-intensitymuscle-strengthening activity (like resistance or weight training) at least twice a week.
Feel Better: Physical activity is one of the best ways to keep your body and brain healthy. It relieves stress, improves mood, gives you energy, helps with sleep and can lower your risk of chronic disease, including dementia and depression.
Here at the Y, we can help you develop a plan to move more – an effective way to improve your heart health this month and all year long. Talk with a wellness coach, personal trainer, or instructor today.
Learn more from our friends at the American Heart Association by visiting https://www.heart.org/en/healthy-living/fitness.