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Healthy Heart Month – Part 2

By February 19, 2021 No Comments
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Hello, my name is Wendy and I’m a NHS YOURhealth Health Trainer in Goole and a Community Link worker in Gilberdyke, South Cave and Brough.

Healthy Heart Month - Part 2

As part of our Healthy Heart Month I’m going to take a closer look at physical activity and how you can incorporate it into your daily life and help to keep your heart ticking along nicely.

 

So, how physically active do you need to be?

Let’s remember the heart is a muscle and like any other muscle it needs exercise to help it work properly and the great news is activity can reduce your risk of developing some heart and circulatory diseases by as much as *35%! As regular activity helps keep blood pressure at healthy levels, increases good cholesterol, reduces the bad cholesterol, it assists blood glucose levels reducing your risk of Type 2 diabetes and increases the number of calories you burn to maintain a healthy weight and avoid obesity.

The other extremely important factor is physical activity delivers immediate mental health benefits as it’s an instant mood boost, it improves concentration and memory and helps you sleep better

One thing is for sure, it’s never too late to start exercising! you don’t need to join a gym or run a marathon, your activity can be moderate or vigorous dependent on your ability:
Moderate examples
  • Brisk walking
  • Riding a bike
  • Housework
  • Gardening
Vigorous examples:
  • Jogging, running
  • Fast cycling or riding a bike on hills
  • Skipping
  • Aerobics
  • Football or Rubgy

You can add a little extra effort into your activity by holding a 50cl bottle of water in each hand or 2 jars of coffee, anything that adds extra weight increases intensity. If it raises your heart rate, makes you breath faster and feel warmer; you’re exercising! it’s all about getting up and moving more, any activity is better than none! (if you have underlying conditions check first with your GP), set yourself some goals;

  • aim to do at least 150 minutes of moderate intensity activity per week
  • you can spread out over the week; 30 minutes per day for 5 days a week
  • 20 mins every day of the week
  • you can do this in one go or short 5 – 10 minute bursts of activity through your day

Whatever your level of ability every minute of movement counts!

Focus on the things you can do, rather than the things you can’t do, whether that’s working out from home with some of the great free tools available online, or outside in a safe, socially distant way.

 

Check the links below for a variety of options for all ages and abilities:

Join the Movement | Sport England

Exercise – NHS

Let’s move with Leon activity tracker (versusarthritis.org)

 

We know how important eating a healthy balanced and varied diet is and healthy eating goes hand in hand with physical activity, so to help encourage healthy eating check out some of the healthy heart recipes below:

bhf.org.uk/10-heart-healthy-meals-in-less-than-10-minutes

bbcgoodfood.com/recipes/collection/heart-healthy-recipes

foodnetwork.co.uk/-heart-healthy-recipes

eatingwell.com/recipes

Check Your Heart Age

 

YOURhealth can help you to increase your physical activity and encourage healthy eating, all you need to do to access the one to one support is call: 0800 917 7752

 

*BHF

Healthy Heart Month - Part 2