Heart Health Tips for Anyone With a Busy Lifestyle

When balancing your job, family, social obligations, and other commitments, it is understandable that you might overlook taking care of yourself. Understandable as it may be, you must schedule your time in a way that you have time for both – managing your health as well as your everyday work. 

You may find it exceedingly difficult to take care of yourself if you have a busy lifestyle. To ensure you live a long and healthy life, taking good care of yourself and your heart is vital. This article will explain how to care for your heart even if you lead a hectic lifestyle.

Tips to Be Healthy on a Hectic Schedule

1. Munch on Some Healthy Snacks While Working

Almonds or walnuts are heart-healthy, filling snacks that you can easily carry to work. They can be stored in a sealed bag for weeks before going bad, and don’t need to be refrigerated. A little planning goes a long way when sustaining heart health on a busy schedule.

Other heart-healthy snacks include the following for individuals who prefer variety:

• Vegetables and hummus
• Nuts and pumpkin seeds
• Berries and chia seeds in plain, full-fat Greek yoghurt
• Cheddar, feta, or aged gouda cheese
• Wheat-based crackers

2. Avoid Eating Junk Food

There is nothing intrinsically wrong with eating while not counting calories, but some foods are superior to others. Choose nutrient-dense foods over ultra-processed, nutrient-depleted ones. Due to excessive preservatives, artificial additives, added sugar and sodium, etc., these foods barely resemble natural foods. Additionally, they frequently strip these meals of their fibre and nutritional value.

Although we should avoid processed foods, busy schedules can be a major factor here. It is one of the main reasons why people choose to eat processed food. Foods with a high level of processing are tasty and convenient. Office-goers generally consume them on the move for that reason.

While the convenience of certain processed foods is undeniable, there are other non-processed foods that are easy and quick to access. Foods that are not processed but make for a quick snack may not be the healthiest alternative, however, compared to highly processed foods, they are far better for your heart health.

List of ultra-processed foods you should avoid:

• Soft drinks
• Fried foods
• Candy
• American-style loaf bread
• Flavoured chips

List of low-processed food you can have:

• 100% fruit juices
• Whole food meal 
• Granola bars 
• Meats and fish
• Unrefined coconut oil

3. Exercise

There is no question that sitting for long periods is detrimental to your heart and overall health (ref. link). Due to reduced blood flow to the lower limbs, there is a higher chance of blood clots , nerve pain, and vascular problems. It raises the risk of dementia, type 2 diabetes, and heart disease. If you dislike exercising on a stationary bike or treadmill because it seems tedious, you should keep in mind that an hour of functional physical exercise can go a long way. Additionally, once you’re done exercising, you might get a sense of fulfilment that will spur further motivation.

Casual physical activity for 30 minutes a day won’t undo the harm that sitting for seven or more hours a day does to the body and heart. You must work out for at least an hour to repair the daily harm. Engaging in physical training at least 5 days a week is key if you have a heavily sedentary lifestyle.

4. Practice Breathing

Elevated blood pressure could become a permanent part of your health state if you are stressed for an extended period. The prevention of numerous diseases depends on stress management. Unquestionably, making long-term adjustments to your diet and exercise routine will improve how your body responds to stress. However, when you’re in a hurry and are feeling overwhelmed, nothing works better than taking a few controlled, deep breaths.

Deep breathing switches the body’s sympathetic nervous system to the parasympathetic nervous system (ref. link). Both systems are automatic since they are a part of your autonomic nervous system. The sympathetic nervous system can result in sweating, shivering, freezing, stuttering, digestive distress, and other unfavourable side effects of stress. It also boosts blood pressure and pulse rate. This system kicks in when you’re “stressed.”

The body is “tricked” into believing that it is time to unwind, recoup, and digest by deep breathing. Your blood pressure decreases when the parasympathetic nervous system takes over, and the other adverse effects disappear. This typically provides you some time to process your stress and find a more effective approach to handle it.

5. Routine Body Check-up

The first step in preventing heart disease is understanding your health metrics. Your body mass index (BMI), blood pressure, fasting glucose, and cholesterol measurements are an excellent place to start. Schedule a yearly physical with your doctor. If you don’t have professional medical training, it might give you insights into how the body functions. Your doctor can compute your statistics and assess your risk for heart disease by looking at your family medical history and screening exams.

Summing-up

Better health and longevity can be attained by making small efforts toward a healthy lifestyle. Make wise decisions now to safeguard your future. Simply taking care of your heart is the key to having a healthy one. It’s never too late to make lifestyle adjustments that maintain heart health, and these heart healthy exercises can assist you.

Your heart is a muscular organ with cardiac muscles, and cardiovascular exercises help build a strong heart. Choose a regular physical activity that you enjoy, and that gets your body moving. Take part in heart-pumping physical activity, such as walking during lunch, using the stairs as opposed to the elevator, or working out for at least 30 minutes.

Finally, no matter how busy you are, keeping tabs on your heart health has never been easier due to the availability of revolutionary technology. Use the Frontier X2 heart monitoring device to ensure your heart is functioning perfectly all through your packed schedule.

FAQs

How can I tell if my heart is healthy?

The common test for a healthy heart is the blood pressure. A normal, healthy blood pressure should be below 120/80 mm Hg. Having a normal blood pressure is a sign of a healthy heart (ref. link).

How can I take care of my heart myself?

Taking out time for a short walk, eating healthy meals and getting a good night’s sleep goes a long way in ensuring that the heart functions properly and remains healthy (ref. link).

What are the signs of a weak heart? 

You should pay serious attention to your heart health if you feel easily fatigued doing mundane activities, feel out of breath while doing physical activities, have a reduced ability to endure physical exercise, suffer from rapid or irregular heartbeats, or if you notice swelling in your feet, legs or ankles.

How can I give rest to my heart? 

It is important to relax the heart and there are simple ways to do it. 

• Take a walk- if you do not engage in any form of physical exercise, a 10-minute walk is a good start. 
• Eat fresh fruits and vegetables 
• Take deep breaths during the day 
• Have a hearty breakfast 
• Replace fast food and snack nibbles with nuts and dry fruits 
• Cut down on caffeine, soda, alcohol or other aerated drinks. 

What is the best exercise for the heart? 

All forms of physical exercise are good for the heart (ref. link) and help in improving the overall heart health in the long run. You can train using a combination of aerobic exercises  with strength training exercises for good heart health.

Other Heart Health Topics To Explore:

Arrhythmia Causes |  Heart Palpitations Causes | Heart Rate Zones | Low Heart Rate |  Heart Attack Symptoms | Atrial Fibrillation | Cardiovascular Disease | Heart Healthy Exercise | Best ECG Monitors | Aquatic Exercise for Heart Health

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK