3 Exercises for a Healthy Heart
As adults age heart health becomes essential for living a long healthy life. According to the American Heart Foundation 1 in 3 Americans die from heart disease, most are over the age of 50. Since adults become vulnerable with age it is important to take care of yourself with a healthy diet and proper exercise.
Exercise to Lower Blood Pressure
Exercise is crucial and the American Heart Association recommends at least 150 minutes of moderate or intense exercise per week. You can also calculate it as 75 minutes of high-intensity exercise per week. Exercising for at least 30 minutes per day is also an excellent way to get your body moving and meet exercise requirements. You can even choose to break the 30 minutes up into small increments of ten minutes. There are three weekly activities that will help you boost your heart health.
1 – Choose a Hobby
Senior citizens and those with joint or leg ailments may not be able to jog for 30 minutes straight, but you can move your body by participating in a favorite hobby at least 30 minutes per day, five days a week. You can walk your dog, garden or do any hobby that gets your body moving. Simply walking uses a variety of muscles and helps prevent bone loss and increase your energy level. If you find yourself un-motivated to exercise you may want to invite a friend along to add some fun to your exercise routine. Remember you don’t have to walk outdoors, you can walk at your local indoor mall.
2 – Make a Grocery List
This sounds easy enough, but how many actually stick to the list? Consuming a healthy diet filled with vitamins, minerals and that is low in calories is essential to maintaining healthy blood pressure. Create a list that has a variety of foods that you enjoy eating such as whole grains, fruits, vegetables and protein. Choose healthy fresh foods when possible. Try to avoid foods high in sodium or saturated fat. If you don’t like to cook there are a variety of organic, healthy frozen food meals that are low in sodium and fat. Also adding fresh fruit as snacks is a great way to get your fruit intake for the day. If your doctor has you following a special diet for health reasons always adhere to your doctors instructions and discuss any changes you wish to make to your menu.
3 – Monitor Blood Pressure
Maintaining a healthy blood pressure level and keeping track of it using telemonitors gives you a clear answer if you are taking care of yourself the way you should. If you find that you are eating healthy and exercising but still have high blood pressure, you should consult your physician immediately. If you don’t have your own telemonitor at home, you can visit your local pharmacy, clinic or firehouse that offers free blood pressure readings.
Your doctor may recommend taking a supplement to help you lower blood pressure. While these medications your doctor will recommend are beneficial, some have severe side effects. Consult with your doctor and discuss taking a natural, safe product such as PD120 that helps maintain healthy blood pressure.
Everyone is unique and although you may follow the same exact diet and exercise program as your friends or family members it doesn’t mean it works well for you. The key to improving your heart health is to enjoy life, exercise and eat right. Exercising may seem boring for some people and doing the same routine day after day may keep you fit but it doesn’t motivate you or feel fun.
Make life interesting and spice up your exercise routine. For example, two days a week go for a walk in the mall or at your favorite golf course with your friends, one day walk your dog around your block a few times, another day go swimming and don’t forget your favorite hobbies like gardening. Staying busy and moving will keep your body strong and help you reach your goals to having healthy blood pressure.
You can make things more interesting by competing with friends about which one of you has blood pressure readings better than the other. The person who has the better reading gets treated to their favorite dessert. Taking care of your self doesn’t have to be boring. Life is meant to be enjoyed, so make it as exciting as you can.
Following the three weekly activities on this list will guide you on your journey to stabilize blood pressure. It is up to you to make life interesting. Learn some new hobbies or exercise routines such as Tai Chi, which is highly beneficial for those who want to strengthen their muscles. You can also have healthy cooking competitions with your friends. Invite your friends over for lunch and ask everyone to cook or bring a healthy dish. Before you know it you will feel your energy level increasing as you enjoy each day.