February is an opportune time to put ourselves first as it is often the time of year when we waver from our New Year's goals. This is the perfect month to make an extra effort to take care of our hearts, the vital organ that pumps blood throughout our bodies and gives us life. By starting with our hearts, the foundation of who we are, we can live a more vibrant and enjoyable life.
Results Training Plus is kicking off 2018 with the affirmation:
Start smart with your heart.
Let's look at four areas of wellness where you can start smart with your heart.
Cardio: Short for cardiovascular exercise, cardio is any activity that increase your heart rate. The heart is a muscle, and like any muscle, we must work it to keep it strong. By getting the heart pumping at a faster rate on a regular basis, you will keep it healthy. So walk, run, dance, cycle -- get out there and move around! Just 30 minutes a day reduces the risk for heart disease, high blood pressure, diabetes, and stroke.
Strength training: The American Heart Association recommends strength training at least twice per week. Strengthening your muscles complements your cardiovascular activity by helping to protect your body from injury. Stronger muscles also lead to an increased metabolic rate, which means you'll burn more calories even when your body is resting.
Deep breathing: Deep abdominal breathing encourages full oxygen exchange (the trade of incoming oxygen for outgoing carbon dioxide). In addition to releasing stress and tension, this type of breath slows the heartbeat and can lower or stabilize blood pressure. Just sit comfortably and bring your attention to your natural breath, then begin to deepen your breath. Inhale to a count of 4 or 5, and exhale to a count of 4 or 5. Practice daily for 5-10 minutes. Bonus: deep abdominal breathing is an essential component of Yoga and Pilates, both offered at RT+.
Heart Healthy Foods: The Mayo Clinic recommends these tips for maintaining a healthy heart and preventing heart disease:
- Control your portion size (portions at restaurants are often way more than we need).
- Eat more fruits and vegetables (preferably fresh and local).
- Select whole grains (whole grains play a big role in regulating blood pressure and heart health).
- Limit unhealthy fats (eat healthy fats such as avocados or nuts and seeds)
Incorporate these four areas into your goals for 2018 and you will start smart with your heart , setting yourself up for wellness all year round!