Did You Know?
Your heart beats about 100,000 times in one day, pumping five or six quarts of blood each minute. That’s about 2,000 gallons per day. That’s a vital muscle!
You have the power to impact factors that improve your heart function and whole body wellbeing. Developing a daily health routine is the key!
Ways to Stay Young at Heart:
• Go Smoke-Free: The best way to love your heart!
• Eat Heart Healthy: Add more fruits, veggies, nuts, whole grains, fish or lean meats. Try adding more herbs and spices for flavor.
• Limit or Avoid:
◦ Saturated Fat / Trans Fat / Hydrogenated Oils
◦ Refined Carbs and Sugary Foods or Beverages
◦ High Salt Content (check labels on pre-packaged foods)
◦ Alcohol: Mange alcohol intake for healthier blood pressure.
Men: Less than 2 drinks daily
Women: Less than 1 drink daily
• Or ideally, avoid alcohol altogether.
• More Water: You should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.
• Keep Moving: It is recommended to get 150 minutes of moderate or 75 minutes of vigorous activity a week. Think of it as training your heart muscle so it can function more efficiently. You want to aim to get your heart rate to the target zone during exercise.
• Schedule Fitness: Prioritize daily workout time to “melt stress away.” Take time for 20 minutes a day of aerobic exercise. Even break it up with 10 minutes in the AM and 10 minutes in the PM. Try a new activity (like kickboxing) with a friend – keep it fresh.
• Manage Stress: Make a game plan or have a safety net to maneuver stressful situations. Take breaks and practice deep breathing. Yoga, meditation and music can help de-stress and restore a more calm state.
Paying Attention to Your Resting Heart Rate
We hear about heart rate and heart health left and right. It is first important to understand that your heart rate is the number of times your heart beats per minute. Your heart rate varies as you find different levels of activity. It beats to accommodate changing amounts of oxygen your body needs. Your resting heart rate (RHR) is an important factor in determining your overall health.
A person’s resting heart rate can be a great indicator of physical fitness and health status. Those that have a high resting heart rate may have a higher risk of early death. Some factors that may cause a high rate include: Atherosclerosis, High Blood Pressure, High Cholesterol, Heart Attack, Heart Disease, Sleep Apnea, Diabetes, Stroke, Asthma and Chronic Obstructive Pulmonary Disease (COPD).
Recognize that a normal and healthy heart rate can vary from one person to another. The American Heart Association defines a normal heart rate as 60 to 100 beats per minute (BPM) for adults. Kids often have a higher RHR than adults while those that exercise frequently may have a lower resting heart rate. Other general health conditions, race and weight can affect your factor into your heart rate as well.
If you discover you have a high RHR, known as tachycardia, note the heart healthy habits above and discuss the best plan with your doctor.
Your tareget heart rate is the number of BPMs you want to obtain to keep a strong heart and increase your cardiovascular health. It is easy to find your maximumm heart rate. To find it, take 220 minus your age. When moderately exercising, you want to reach and be be able to sustain about 50-70% of your maximum heart rate while it should be closer to 70-85% during vigorous exercise.
Other factors that can raise your heart rate include anxiety, anemia, infections, lung disease, heart disease, hyperthyroidism, metabolic disorders and heart rhythm disorders. Discuss any of these conditions with your doctor, and continue to monitor your heart rate. Generally speaking, you should aim to have your resting heart rate closer to 60 rather than 100 because the lower it is, the less likely you are to develop a heart-related condition. It is possible to have a resting heart rate less than 60, and it may not be a cause of concern especially if you are active. However, if you believe it may be related to another complication or condition, consult your doctor.
Do your Part – Take Care of your Heart
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Any research referred to in this article is not meant to be interpreted as research results involving specific Eniva products.
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