Heart disease is the number one cause of death in America. While high blood pressure and heart disease are serious conditions, a healthy heart is achievable through lifestyle changes, including the importance of social connection, how strength training builds up the heart, heart-healthy nutrition and having fun with an active lifestyle.
Here are a few tips from the YMCA of Greater Rochester to help get you started, or continue, your heart-healthy lifestyle:
Stay Social and Connected: Strong social connections can improve both mental and heart health by reducing stress, boosting mood and encouraging healthy habits. Joining in on a Group Exercise class, Program or Events at the YMCA helps you stay socially connected, feel supported and remain motivated to move, learn, and grow alongside others.
Strength Training for a Stronger Heart: Building muscle helps boost your metabolism, improve blood sugar control and reduce strain on your heart. Aim for strength training two to three times per week using weights, resistance bands, or bodyweight exercises to support your overall heart health.
Eat for Heart Health: Nourishing your body with a variety of fruits, vegetables, whole grains, lean proteins, and heart-healthy fats helps fuel your workouts and protect your heart. Limiting processed foods, excess sodium and added sugars can help manage cholesterol and blood pressure, keeping your heart strong for the long run.
Looking for places to start building a heart-healthy diet? Check out our In the Kitchen programs and our Cooking Demonstration videos with over 30 healthy recipes.
Make Cardio Fun: Finding activities you genuinely enjoy makes it easier to stay consistent and motivated with exercising. Whether it's dancing in Zumba classes or Line Dancing, playing Pickleball, or enjoying time Swimming in our pools, when movement feels fun, it becomes something you look forward to; it's no longer a chore. And while you are still strengthening your heart and boosting your energy, it's also important to enjoy activities where you are being active.