Wellness Practices for Senior Cardiovascular Health
As the center of the cardiovascular system, the heart is responsible for just about every aspect of supporting life. From transporting blood and oxygen throughout the body to working closely with the immune system, the heart has a huge responsibility.
February is American Heart Month. As with most diseases, seniors have a higher risk for heart disease, heart attack, and stroke. As we age, we must prioritize our heart health by embracing a healthy lifestyle. Making healthy choices can lower the risk of heart disease or prevent it altogether. Below are four wellness practices that will help seniors improve their cardiovascular health.
Monitor Your Blood Pressure
The Centers for Disease Control and Prevention reports that about 63 percent of adults aged 60 and over have a higher prevalence of hypertension, or high blood pressure, than younger age groups. Hypertension increases the risk of heart attack, heart failure, and sudden cardiac death. All older adults should monitor their blood pressure regularly. Purchase a home blood pressure monitor from your local drugstore, such as Horsham Pharmacy. Generations of Indian Valley offers free blood pressure checks every month. If you’re diagnosed with hypertension, it’s important that you follow your doctor’s recommendations on lifestyle changes and prescription medications.
Get Adequate Sleep
Sleep is an essential wellness practice that does wonders for heart health. Unfortunately, many seniors struggle with insomnia. Chronic insomnia is linked to hypertension and heart disease. It can also give rise to unhealthy habits, such as eating junk food late at night and skipping exercise because of feelings of lethargy. Seniors should get between seven and nine hours of sleep each night. If you struggle with insomnia, try sticking to a regular sleep schedule, avoid napping during the late afternoon, eliminate caffeine after the morning, and turn off electronic devices an hour before bedtime. If you continue to suffer from insomnia, places like the Pennsylvania Snoring & Sleep Institute and Sleep Healthy PA specialize in sleep health.
Exercise Regularly
Another wellness practice that significantly improves cardiovascular health is regular exercise. Physical activity reduces the risk of developing heart disease and can even reverse the risk factors for heart disease, such as obesity and high blood pressure. The Centers for Disease Control and Prevention recommends that older adults get at least 150 minutes of moderate-intensity a week, along with strength training and balance exercises. If you aren’t sure where to start, join a senior fitness class at the Willow Grove YMCA or the Northampton Township James E. Kinney Senior Center. You can also pursue active hobbies, such as walking, hiking, biking, or swimming.
Eat a Heart-Healthy Diet
Finally, embrace the wellness practice of eating a heart-healthy diet and give your cardiovascular system the proper nutrients it needs to function. A heart-healthy diet consists of mainly fresh fruits and vegetables while limiting saturated fats, salt, and foods containing cholesterol, like fatty meats. Consider your portion sizes and fill at least half of your plate with fruits and vegetables instead of meat and carbohydrates. Avoid processed foods that have high sodium and added sugars. Pick up fresh, local produce at the 2024 Horsham Farmers’ Market. Programs like Meals on Wheels provide nutritious meals for seniors who need help preparing healthy meals for themselves.
Heart disease can be prevented with a few simple wellness practices that support a healthy lifestyle. One last wellness practice that can help lower the risk of cardiovascular disease is to partner with Visiting Angels Horsham. We provide at-home care that addresses various age-related conditions and care requirements. Our compassionate caregivers can be your cheerleader as you put your health first. Whether it’s escorting you on a brisk walk so that you get your heart pumping or assisting you in preparing healthy meals in the kitchen for the rest of the week, our caregivers are here to help you stay healthy and strong in the comfort of your own home. To learn more, please contact us today by calling 215-974-0974.