Keeping your heart healthy is crucial for a long and fulfilling life. While summer might conjure up images of barbeques and indulgence, it’s also the perfect time to prioritize your cardiovascular health. The good news? You don’t need drastic changes. Here are 7 simple, yet powerful routines you can incorporate into your summer routine (and beyond) to keep your heart happy and strong.
1. Move Your Body: Embrace the Great Outdoors!
Summer boasts beautiful weather, making it ideal for getting active outdoors. Find activities you enjoy – swimming, biking, hiking, or even just a brisk walk in the park. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. These activities not only strengthen your heart but also improve circulation and manage weight, all contributing to a healthier heart.
2. Fuel Your Body Right: Make Smart Summer Swaps
Summer barbeques can be a heart health minefield. But fret not! Opt for lean proteins like grilled fish or chicken, and pair them with colourful summer vegetables. Skip the sugary drinks and processed snacks, and quench your thirst with water or homemade fruit-infused water. Remember, moderation is key! Enjoy the occasional treat, but prioritize healthy choices for the majority of your summer diet.
3. Sunshine and Vitamin D: A Heart-Healthy Duo
Soak up some sunshine (safely with sunscreen!) to boost your Vitamin D levels. Vitamin D is essential for strong bones, and some studies suggest it may also play a role in heart health. However, be mindful of overexposure. Aim for short bursts of sunshine throughout the day and prioritize shade during peak sun hours.
4. Manage Stress: Find Your Summer Zen
Chronic stress can take a toll on your heart health. Find healthy ways to unwind this summer. Practice meditation, yoga, or simply spend time in nature. Reading a book under a shady tree or listening to calming music can all help manage stress and promote heart health.
5. Sleep Soundly: Recharge for a Healthy Heart
Aim for 7-8 hours of quality sleep each night. When you’re well-rested, your body can better regulate blood pressure and hormones, both of which are important for heart health. Establish a relaxing bedtime routine and create a sleep-conducive environment to ensure a good night’s rest.
6. Know Your Numbers: Regular Checkups Are Key
Schedule regular checkups with your doctor. This allows them to monitor your blood pressure, cholesterol levels, and blood sugar. Early detection and management of any risk factors can significantly improve your heart health.
7. Don’t Smoke, and Limit Alcohol
Smoking is a major risk factor for heart disease. If you smoke, quitting is the single best thing you can do for your heart health. Similarly, limit alcohol consumption. Excessive alcohol intake can raise blood pressure and contribute to weight gain, both detrimental to your heart.
By incorporating these 7 simple routines into your summer lifestyle, you’ll be well on your way to a healthier, happier heart. Remember, consistency is key. Make these heart-healthy habits a part of your everyday routine, not just during the summer months, for lasting positive results.
source:
https://www.armygymnastics.com/lose-25-pounds-in-one-month-expert-tips-and-strategies/