TIPS FOR BETTER HEART HEALTH
Exercise Essentials
Stretches Hips
1. Aim for quality sleep. Good quality sleep is important for whole body recovery, and a consistent bedtime routine is crucial to getting deep sleep that will be most effective for your recovery. It helps promote healing, reduce inflammation, and manage stress, all factors that contribute to heart health.Try to turn screens off 30 minutes before bed; go to bed and wake up at the same time every day; use blackout curtains and keep your room fairly cool in the mid to low 60’s for optimal rest. Use meditation or deep breathing to help calm your nervous system and turn your mind off. 2. Keep the pressure off. Get your blood pressure checked regularly. If you have a diagnosis of high blood pressure and are starting or changing a BP medication, get a home blood pressure cuff so that you can regularly monitor your blood pressure and alert your doctor if anything changes with your readings. 3. Move more. 30 minutes a day of moderate intensity exercise is recommend for a healthy lifestyle and heart. You can break this up into exercise “snacks” of as short as 2-5 minutes at a time, as long as you’re getting your heart rate up a little bit each time. 4. Slash saturated fats to reduce systemic inflammation in your bloodstream and arteries. These are mainly found in meat and full-fat dairy products, but can also be found in a lot of processed foods. Choose fruits, veggies and nuts first, followed by leaner cuts of meat and reduced- fat dairy options, as well as plant-based butters and cooking oil. 8. Clean up. Your heart works best when it runs on clean fuel.That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky, because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, changing your habits around eating/fueling and exercise takes time, but will be more effective than committing to the latest fad diet out there, as most people regain weight once the diet is complete. Diets are temporary, while habits are more permanent. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well.
LOW YOGA SQUAT Squat deep. Keep your knees behind your toes. Use elbows to push knees wide. Hold for 30 seconds, repeat 3 times. Use a smallbox,steporblockbelowyourhipsforasupportedversion if the position is difficult to get into or too uncomfortable.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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