Heart Healthy Habits for Seniors
Heart Healthy Habits for Seniors
Similar to every other part of the human body, the cardiovascular system changes with age. Blood vessels and arteries stiffen, causing the heart to work even harder to pump blood throughout the body. If left unchecked, older adults increase their risk for cardiovascular conditions, such as high blood pressure, heart attack, or stroke. Heart disease is serious and continues to be the leading cause of death for both men and women.
February is American Heart Month, a time to focus on cardiovascular health. Seniors can lower their risk of cardiovascular disease or prevent it altogether by making healthy lifestyle choices. Below are heart-healthy habits for seniors and local resources to help seniors improve their heart health.
Exercise Consistently
Many older adults are aware of the health benefits of exercising. Yet, most continue to live a sedentary lifestyle. Improve your heart health this month by committing to moving every day. The American Heart Association recommends at least 150 minutes of moderate exercise per week to improve overall cardiovascular health. Enroll in a group fitness class through Appleton Parks and Recreation. Sign up for Silver Sneakers and access fitness classes online from the comfort of your own home. If you need accountability, participate in a SilverSneakers cardio class at Xperience Fitness or the Appleton YMCA. Before starting a new exercise routine, talk with your doctor about what’s best for you.
Adopt a Heart-Healthy Diet
Studies consistently show that eating a heart-healthy diet helps prevent cardiovascular disease. Adopt the habit of eating heart-healthy foods. Fill up on fresh fruits and vegetables, whole grains, nuts, fish, and poultry. Limit your intake of processed foods, red meat, saturated fats, sodium, added sugar, and alcohol. If you struggle to get adequate nutrition, Outagamie County offers a nutrition program. Other nutrition and meal programs can be found on the Aging & Disability Resource Center of Calumet, Outagamie and Waupaca Counties website.
Learn Healthy Ways to Cope with Stress
Stress compounds many heart disease risks that older adults already face. Older adults that don’t cope with stress in healthy ways experience higher blood pressure and cholesterol levels, putting them at a greater risk for heart attack or stroke. Adopt the habit of coping with stress in healthy ways. Tai chi and yoga both reduce stress and anxiety. Participate in a local tai chi class or try a yoga class through Appleton Parks and Recreation. Appleton Parks and Recreation also offers a mindfulness class. Practicing mindfulness and meditation lowers stress by reducing activity in the amygdala, the part of the brain responsible for the stress response.
Partner With Visiting Angels Appleton
One last habit you can adopt to improve your heart health is to partner with Visiting Angels Appleton. We are here to help older adults who need assistance to maintain their independence at home. Our compassionate caregivers can be your cheerleader as you choose to put your heart health first. We can help you go for a walk around your neighborhood so you get the exercise that you need, or transport you to a group fitness class if needed. We can also help with meal planning and preparation so that you have heart-healthy meals to eat throughout the week. To learn more, please contact us today by calling 920-944-8000.