These 3 Small Steps Make Big Strides Toward Heart Health.
Has the shine worn off of your New Year’s Resolutions yet? You’re not alone. Contrary to popular belief, a habit isn’t formed in 21 days. In fact, some people believe habit formation is a constant process. For it not to feel like work, you have to see, feel, and remind yourself of the value. You have to embrace it’s “why” and form your own when, what, and how every single day.
When it comes to heart health, the “why” is something we all understand; cardiovascular disease is the leading cause of death in the United States. What most of us find difficult is forming the connection between the concept and the changes required in our personal lives. To help encourage that connection, we at Family Health Care of Siouxland have broken down some heart-healthy steps into manageable pieces that you can visualize and build upon.
Add movement to your day.
Like every muscle in your body, your heart grows stronger with training and exercise.
- What: 30 minutes of aerobic exercise—the kind that leaves you a little breathless (walking and running are great low-cost options).
- When: As often as you can get it, but at least five days per week.
- How: Start with 10 minutes, first thing in the morning. Set your timer for five minutes, walk as far as you can in one direction, and when it goes off, walk back. Every couple of days, add a minute to your half-time. Incorporate running as your body—and your doctor—see fit.
As you work up to 30 minutes, try to incorporate movement into your day in other ways. Try not to sit for more than an hour at a time, and get into the habit of taking the long way to restrooms, parking spots, and upper floors. Fitness trackers can offer motivation and habit-forming tools, as well as being able to exercise with a like-minded friend.
Boost your juice.
Americans drink way too many of their calories, which can thwart the gains of a nearly any consistent exercise routine and provide you with zero benefits in the meantime.
- What: If you are going to drink your calories, make it in the form of a smoothie so that you can sneak in the pectins, fiber, and nutrients of fruits and vegetables.
- When: First thing in the morning is best. Replace your highly processed breakfast foods with a fruit and vegetable shake like this. Getting a clean start will help you set the tone for the entire day.
- How: Keep smoothie staples on hand, and you’ll never have an excuse to reach for that donut. Frozen mangos, berries, loose-leaf greens, carrots, and pineapple are often picked at the top of their season and stored, so you get the benefit of maximum flavor and nutrition. Add bananas, oranges, chia seeds, and coconut water to help round out your smoothie flavors.
If you’re a fan of pop, don’t reach for the diet version with the hopes you’ll save calories; its chemical sweeteners have been shown to trigger overeating in studies. You are much better served with subbing out at least one pop for a full glass of water. You can even drink carbonated water with a splash (just a splash!) of juice if you miss the fizz.
Send a heartfelt sentiment.
Arguably the easiest thing on our list, celebrating gratitude can do wonders for stress levels. Acknowledging life’s moments and treasured relations triggers positive emotions, which are linked with better health, longer life, and greater well-being.
- What: Keeping track and sharing moments of gratitude.
- When: At the end of the day or during moments of higher stress and instability.
- How: Share your Favorite Moments of the Day (#FMOTD) on social media, make a running list in a journal that you can turn to as needed, or send a quick text or a note to a friend letting them know you are grateful for them. If it helps, set a timer for 5 minutes during your bedtime routine; you may find you also sleep more soundly when you end the day on a good note.
It’s hard to stay in the moment these days, but it’s one of the best things we can do for ourselves and the people we love. Take each day one at a time and use your gratitude platform to celebrate the healthy achievements you’ve made in other parts of your life. After all, the more gratitude you can experience with your body, health, and relationships, the more likely you’ll want to invest in all of them.
The best advice we can give you for the following list is to just get started. No matter what you do today, it’s still more than you did yesterday. Small steps can make big strides in your health, but only if you take them.
Our doctors are here for you and will cheer for you. Make sure to keep them in the loop of all your efforts, so they know how best to support your goals.