Our hearts are working – day in and day out – to keep us alive.
Right now, your heart is pumping oxygen-rich blood throughout your body, ensuring every cell receives vital nutrients and oxygen while simultaneously removing waste products. Is that not incredible? This continuous circulation provides the energy you need for daily activities and maintains your body’s functions.
The heart literally never stops working, which is why it’s so important to keep them strong.
According to the CDC, heart disease has remained a leading cause of death in the US for over 20 years. This statistic should not be a reason to live in fear, but it should be a motivator to practice heart healthy habits. A healthy heart is a byproduct of healthy choices.
There is strong evidence supporting the link between regular physical activity and better heart health in adults.
A long-term Copenhagen City Heart study found that individuals who engaged in regular physical activity had a lower risk of heart failure compared to those who were inactive. Another study concluded that physically active adults are less likely to develop hypertension and cardiovascular disease compared to sedentary individuals. So basically, any form of movement is better for your heart than just sitting around.
As a general guideline, each week older adults should aim for at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a combination of both. It’s also important to incorporate muscle-strengthening exercises and activities that focus on improving balance and flexibility.
Our days can be super busy – I get it. Trust me. Sometimes after a long day, the very last thing I want to do is even think about working out. But trust me again – I am ALWAYS ALWAYS ALWAYS thankful when I do. Even if all you have time for is a 10 minute workout, that’s okay! A brief workout is still better than no workout, and still one to be proud of!
Our fitness library has over 500 workout videos to choose from. You can filter by fitness type, difficulty level, equipment, location and length to find the one that works best for you.
Choose to show your heart some love today!
Preventative screenings allow healthcare providers to intervene early, implement appropriate interventions, and help individuals make lifestyle changes to reduce their risk of heart disease and related complications.
Some common preventive screenings that can help protect heart health include blood pressure monitoring, cholesterol testing, blood glucose testing, and a thorough family history evaluation.
You may have heard of the The Framingham Heart Study, a landmark study that demonstrated the value of regular screenings in reducing the risk of heart disease. This is because identifying risk factors early allows powerful interventions to be implemented. Many risk factors such as high cholesterol and physical inactivity can be changed through lifestyle changes.
It’s never “too early” to go in for a screening, and never a bad idea to discuss potential symptoms with your physician. Our bodies are constantly communicating with us. Pay attention to symptoms of heart problems such as chest pain, shortness of breath, fatigue, dizziness, or irregular palpitations. Ignoring symptoms can delay diagnosis and treatment of heart disease, increasing the risk of complications such as heart attack or stroke.
In our fast-paced world, it’s easy to overlook the importance of a good night’s sleep. We often prioritize work, family, and social commitments over our own rest, thinking we can function just fine on a few hours of sleep. However, research shows that consistently skimping on sleep is linked to more health issues, including serious consequences for our heart health.
The CDC recommends that adults get at least 7 hours of good, quality sleep per night for full health benefits. During sleep, our bodies repair and rejuvenate themselves. They undergo essential processes that help regulate blood pressure, heart rate, and other cardiovascular functions. Sleep also influences heart rate variability, which is an indicator of the heart’s ability to respond to stress and adapt to changes in the environment.
When we don’t get enough sleep or experience poor sleep quality, it can lead to disruptions in these vital processes. Research has shown that sleep deprivation or sleep disorders such as insomnia or sleep apnea are associated with an increased risk of hypertension, heart disease, stroke, and other cardiovascular conditions.
So, starting tonight, let’s commit to giving our hearts the rest they deserve.
It may sound cheesy, but nature truly does nurture the heart.
Spending time outdoors in nature has been shown to limit cortisol production, the hormone associated with stress. This is SO important, as chronic stress can contribute to high blood pressure, inflammation, and other cardiovascular problems. We live in a world of distractions and demands, so it may feel odd or impractical, but I promise that you won’t regret choosing to venture outside.
Being outdoors also naturally encourages movement and physical activity. There’s no T.V tempting us to stay curled up on the couch. Seek out spaces that resonate with you, whether it’s a nearby park, nature reserve, beach, or forest. Find places where you feel relaxed, inspired, and connected to the gorgeous world around you.
Check out this upper body workout in the desert or this cross body workout on the beach for inspiration! Remember, though, you don’t have to be on an extravagant vacation to enjoy time outside. There are beautiful places to explore not far from your own neighborhood.
Due to the heart’s vital role in sustaining life, it is often regarded as the most important organ in the body. But it has more than just physical value. The Bible makes it clear that it’s also the most important spiritual organ – and that we MUST protect it.
“Above all else, guard your heart, for everything you do flows from it.”
Proverbs 4:23
The spiritual state of our hearts impacts every aspect of our lives. An unhealthy heart lacks empathy. An unhealthy heart is motivated by self-gain. An unhealthy heart is quick to anger and negativity. A healthy heart, on the other hand, is compassionate, committed to service, slow to anger, and abounding in peace, hope, and love. Yeah…I’ll take the latter. Who’s with me?
Since our lives are an outpouring of what is in our hearts, it is certainly worth addressing the spiritual state of your heart. Take some time today to notice your heart. Thank God for the incredible gift of a beating heart, and ask Him to show you how to grow in your spiritual heart health.
Satan knows the power of a heart that loves the Lord, so he is constantly trying to attack it. The good news is that he can’t reach a heart that is guarded by God’s transformative Truth.
Guarding the heart involves nurturing a deep and intimate connection with God through prayer, meditation on Scripture, and obedience to His teachings. It’s done by avoiding influences that may lead us away from God’s will, such as temptation, negative influences, and worldly distractions. The process of guarding your heart may be entirely new to you. If so, the best place to begin is by simply asking God for help.
Scripture tells that God searches the heart, tests the heart, and has the power to create a new heart within us. My prayer for you is that the Holy Spirit may enlighten you to the spiritual state of your heart and guide you in how to fortify it. May the enemy flee in terror when he sees the strength of your heart. May your life be an outpouring of the goodness that lives within your heart. In Jesus’ name I pray!
I truly believe that these proactive choices help create a physically, emotionally and spiritually healthy heart.
Make sure to check out Part 2 of this article, where we will discuss 5 more!
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