By Leslie Sokol –
February is American Heart Month, a time to celebrate the most important organ in the human body. When you don’t take care of your heart health, your overall quality of life diminishes. Heart disease is the leading cause of death in the United States, accounting for more than 25% of all deaths. This is an astonishingly high percentage, especially for a disease that can often be managed with lifestyle factors such as diet and exercise.
Being physically active is one of the most effective ways to strengthen your heart muscle. Exercise helps control weight and reduces artery damage caused by high cholesterol, high blood sugar and high blood pressure — all of which can lead to heart attack or stroke. It is critical that everyone learn effective ways to care for their heart.
Three Exercise Components for a Healthy Heart
- Aerobic exercise improves circulation and lowers blood pressure and heart rate. It increases oxygen levels, strengthening the heart and lungs and improving overall cardiovascular function. Examples include hiking, walking, biking, swimming, aerobic dancing and jumping rope.
- Resistance training (strength training) has a specific effect on body composition. For people carrying excess body fat — especially abdominal fat, a risk factor for heart disease — resistance training can help reduce fat and build lean muscle mass. Examples include lifting weights, using resistance bands, and bodyweight exercises such as pushups, pullups, and situps.
- Flexibility exercises such as stretching do not directly improve heart health; however, they support musculoskeletal health. A regular stretching routine helps maintain flexibility and reduce joint pain, cramping and other muscular issues, which in turn supports aerobic and resistance exercise. Examples include yoga, Stretchercise, dance, and tai chi.
How Can You Strengthen Your Ticker?
- Eat a healthy diet
- Get active
- Maintain a healthy weight
- Engage in heart-healthy exercise
- Manage stress, a silent enemy
- Drink alcohol only in moderation
- Quit smoking and avoid secondhand smoke
- Cultivate loving relationships
- Be consistent
- Stay within your limits
An Aging Heart
Aging causes changes in the heart and blood vessels that may increase the risk of heart disease. For example, as you get older, your heart cannot beat as fast during physical activity or times of stress as it did when you were younger. However, resting heart rate does not change significantly with normal aging.
I often tell my students that age is just a number — you can maintain and even increase your strength at any age. I hope you take these words to heart and live smart.
About the Author
Leslie Sokol is the creator and founder of For the Young at Heart, an adult dance and fitness program designed to support healthy, joyful aging. She has taught dance and fitness to adults and children for more than 45 years and currently teaches in retirement communities throughout Santa Barbara and Ventura counties.
For the Young at Heart can be seen on Cox YurView, TVSB and her YouTube channel. Program times and additional information are available at www.LeslieSokolsDance.com. She also offers online classes for adults seeking accessible, engaging movement at home.
For more information, Contact Leslie at leslie@lesliesokolsdance.com or 408-836-8559.
