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A Time to Focus on Your Heart's Well-Being



As we jump into February, it seems we have quickly passed over the height of “New Years Resolutions” and breezed by “Quitters Day”. I am hoping that your 2025 has kept you on track and you have been able to utilize some of the strategies that Brittany recommended last month. But if you’ve stumbled a bit, don’t worry - it’s not too late to get back into the groove. This month offers a fresh start to refocus on something incredibly important: your heart health. February is Heart Health Month, making it the perfect time to take a step back and evaluate how you can better care for your heart. While there’s no one-size-fits-all approach, there are several strategies you can adopt to give your heart the love and care it deserves. In this month’s blog, we’ll explore a few key ways to support heart health and keep you on the path toward wellness.


1. Move Your Body: Exercise is Heart-Healthy 

Research increasingly shows that aerobic exercise and dynamic resistance activities are excellent ways to support healthy blood pressure and improve overall cardiovascular health. The American Heart Association recommends that adults engage in 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous activity) each week. That might sound like a lot, but when broken down throughout the week, it averages out to just over 20 minutes per day.


Aerobic activities include walking, running, cycling, swimming, hiking, and using an elliptical machine - activities that get your heart rate up while you’re moving. Dynamic resistance exercises - like using resistance bands, dumbbells, or even lifting grocery bags - can be effective ways to build strength and improve circulation. The key is to start slow and gradually increase intensity.


Remember, setting realistic expectations is crucial. If 15 minutes of exercise (or less!) 2 or 3 times per week is what you can manage at first, that's perfectly fine - start where you are! As Brittany mentioned in last month’s blog, small, achievable goals are the foundation for long-term success. If you’re unsure where to begin or need a bit more guidance, reach out to a physical therapist who can help you create a personalized plan and stay on track.


2. Manage Stress: Your Heart Will Thank You 


Stress is an unavoidable part of life. Whether it's the pressure of work deadlines or the chaos of family life, stress tends to creep into our daily routines. Unfortunately, when stress is unmanaged, it can contribute to unhealthy habits, which in turn, can contribute to increased risk of heart disease and stroke. The good news is that you have the power to help manage stress in ways that positively impact your heart health.


There are countless methods to reduce stress, and what works best will vary from person to person. Some helpful strategies include physical activity, practicing gratitude, getting quality sleep, and making time for activities you love. Whether it’s enjoying a hobby, spending quality time with family, curling up with a good book, listening to your favorite music, or practicing yoga - taking 5 to 10 minutes each day to do something that brings you peace can help lower your stress levels and promote heart health.


3. Give Back: A Generous Heart is a Healthy Heart 


In addition to focusing on self-care, February also reminds us to give back. Giving Heart’s Day is celebrated during this month, and it’s a wonderful opportunity to reflect on how generosity and gratitude can actually benefit your health - specifically, your heart.


Research has shown that practicing generosity - whether through financial contributions or by sharing your time and talents - can lead to improved heart health. One of the most powerful ways to practice generosity is through volunteering. When you dedicate time to causes that matter to you, you’re not only making a difference in someone else’s life, but you’re also improving your own heart health. Volunteering has been linked to lower blood pressure, reduced chronic inflammation, and a decreased risk of heart disease.


In addition, regularly practicing gratitude has been shown to improve cardiovascular function, especially for individuals at risk for heart disease. Taking time to reflect on the things you are grateful for can make you more likely to adopt and stick with healthy habits, which directly benefits your long-term heart health.


Closing Thoughts


Heart Health Month is the perfect time to reflect on the simple yet impactful ways you can improve your heart health. Whether it’s committing to a consistent exercise routine, managing stress more effectively, or practicing generosity, these actions can help you build a healthier heart for the long haul. Remember, every step counts. So, as we continue through February, let’s make a conscious effort to care for our hearts - both physically and emotionally. Your heart will thank you for it!


Keep on a pumpin' ❤️,

Emma



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