This 25-minute senior cardio routine will help keep your heart healthy and strong!
Did you know that heart disease is the number one killer of women in the United States?
Many factors figure into cardiovascular disease, including health conditions, lifestyle, genetics, stress, and mental health.
The good news is that we can work at keeping our heart in good shape.
First, know your numbers: blood pressure, cholesterol, blood sugar and a healthy weight.
Talk to your healthcare provider about ways to keep these numbers in check.
A mighty big factor in heart health includes the lifestyle choices we make everyday.
This is so important that I’m making a list for you to stay on top of!
Lifestyle Factors That Influence Senior Heart Health
Diet
Find a nutritionally dense diet that works for you.
You don’t need to be eating salad everyday (although it is a great practice). Mix it up because when we think outside the box, we can find delicious foods that can work without being boring.
I especially love brussel sprouts, asparagus, zucchini, sardines, salmon, grass fed and finished beef, homemade broccoli, carrot, and onion soups.
The list is endless, so start searching.
Smart snacking
Along those same lines, if you are a snacker like me, try to choose better options like seeds and nuts, fruits, yogurt, and dark chocolate.
And yes, a splurge is okay when you do it now and then.
Oral health
More and more studies are finding a link between heart disease and how we care for our teeth and gums. So, be sure you are practicing good oral health.
Proper sleep
Aim for 7 to 9 hours of sleep daily. When you’re asleep, it’s the best time for your heart to go into repair mode.
Alcohol and tobacco use
Of course don’t smoke, and limit alcohol consumption.
Mental health
Find ways to control stress and work on mental health. Meditation, yoga, and tai chi can be helpful.
Simple things like watching a funny movie or TV program, reading a book, calling a friend, finding a favorite activity like gardening, bingo, or dropping a note to a family member all give our minds a break from the stressors of everyday life.
Fitness
AND OF COURSE, my favorite is exercise!
Aim for 30 minutes most days of the week, and mix it up between senior cardio, weights, stretching and balance.
My free monthly workout calendar is a great tool that makes it easy to find and stay on top of a daily workout!
Once you have done your 30 minutes, you still have to move throughout your day. Being sedentary is a big risk for heart disease.
So, get up and just walk around your house or around the block. Do a five or 10 minute video. Keep your weights near where you sit to remind you to use them.
And yes, chores count toward our daily movement! Fold laundry, get those dishes done, vacuum or mop, feed the bunnies or birds, and dust (yuck!). Just keep it moving.
Remember, healthy choices that we make everyday do contribute to a healthy heart and our overall well being.
HERE’S TO FEELING GOOD!
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