I think we can all agree that a heart is the source of life. From the first time you know you are pregnant. Before the brain and other organs are developed. We hear the HEART.
A healthy heart is crucial to a healthy life. So what are some ways we can ramp up
Run or Walk.….. either is a good way to get the heart pumping.
Walking or Running?? Which is better for a healthy heart? BOTH… walking is a great way to keep moving. It’s important for your body to keep moving and walking is a simple everyday task.
I started by fitness journey with walking. I walked the beach, the trails, the tracks, the gym. I walked everywhere. I took the stairs when possible. Walking allowed me to connect with girlfriends in a manner that allowed me to communicate and get fit at the same time.
So do yourself a favor, walk. Commit to listening to a podcast or inspirational music while you walk to help pass the time. Finally make use of that kindle or audible subscription with a good listen to a book while walking.
Running by far, will increase your heart rate while building stamina. I didn’t always start off as a runner. I started off walking. Then gradual started running. Even if you walk, and towards the end of your workout, decided to run for 30 seconds. Then continue to increase it to a minute.
Before you know it, you will be walking for 5 minutes, running for a minute, for the fully 30 minutes. Look at you!!!! Building…. 🙂
I can now, run a 5k, 10k without stopping. I did tell myself I would train for a marathon, but after the kids. I lost the desire. Now, my knees hurt…hahaha… and the thrill of running for 26 miles has dimmed.
The foods you eat!
Contrary to popular belief, what you eat affects your heart. Avoid foods that over work your heart. Fried foods, high fat foods. A diet consisting of lots of fruits and vegetables are always a plus. Fruits and vegetables reduce your body’s cholesterol levels and blood pressure. Which can improve blood vessel function. We all want our blood to pump and be able to be disturbed to our organs and cells.
The practice of meditation is not only healthy for the heart but for the mind as well. Stress has been known to be a silent killer. So anything to reduce your levels of stress can help maintain a healthy heart.
According to health.harvard.edu –
Research has found that meditation can positively affect a measure of heart health known as heart rate variability (HRV). HRV reflects how quickly your heart makes small changes in the time interval between each heartbeat. A high HRV is a sign of healthier heart. A 2013 study found that low HRV is associated with a 32% to 45% increased risk of heart attack or stroke among people without cardiovascular disease.
With regular meditation, you may be able to raise your HRV. A 2013 study found that people who did five minutes of meditation daily for 10 days had a better HRV compared with those who didn’t meditate.
So get it in, when you can. The art of sitting still and quieting the mind comes with practice. So start small, maybe with a minute and increase it to 5. There are several apps that will help with guided or unguided meditation.
Avoid things that reduce your hearts ability to function.
I love french fries. Since I was a kid. I loved fries. As I got older, I understood that fried foods. YES even FRIED VEGETABLES aren’t the healthiest thing. As we know, its the oils being cooked at extremely high temperatures, they are likely to contain trans fats.
If you must eat fried food, please opt for healthier oils. Such as grapeseed, or olive oil.
A healthy heart can make the quality of our lives much better.
To a HEALTHY HEART