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Can Watching Sports Increase Heart Attack Risk?

Fall is the season of changing leaves, apple picking, back to school, and football. If you spend every Sunday (and Monday, and Thursday) watching football, it’s important to be mindful of your health. Don’t eat too much fried food, stand up at commercial breaks, and manage your stress. Here are a few ways that watching sports can affect your heart – and tips on how to mitigate those effects.

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How Watching Sports Affects the Heart

Researchers have found an increase in heart attacks and arrhythmias and heart attacks during major sporting events like the Superbowl and World Cup. This is due to the stress and emotion we experience when watching a game.

When a game gets suspenseful or takes a disappointing turn, fans often feel stress. These feelings of stress and anger essentially trigger a fight-or-flight response, which causes heart rate and blood pressure to increase. All of these factors can trigger a cardiovascular event.

fans watching sports
photo credit: @koff accessed 9/6/22 via CC0

How to Manage Stress During a Big Game

If you experience high levels of stress while watching sports, take steps to manage and reduce those intense feelings. Take deep breaths, do a few stretches, and step away for a few minutes if needed. Also, try to eat healthy before and during the game, and limit the amount of alcohol you consume.

If you’re still feeling frustrated and angry after the game ends, channel it into physical activity to help release the stress.

Protect Your Health with CPR

Take care of your fellow football fans by learning hands-only CPR. You could save a life!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

This is an updated blog post that was originally published in 2018.

Tips for a Heart-Healthy Grill

As summer winds down, now is the time to check off the last boxes on your summer bucket list. Go to the beach or the pool, dine al fresco with family and friends, head out on a road trip, harvest the garden, go for a bike ride, or just enjoy the warm weather! If a backyard barbeque is in your end-of-summer plans, we have tips on how to grill the heart-healthy way.

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Heart-Healthy Grill Tips

According to the American Heart Association, there are a few easy steps you can take to make your grill more heart-healthy.

heart-healthy grill tips
photo credit: @hariprasad000 accessed 8/3/22 via CC0

Choose a Leaner Protein

In general, it’s a good idea to grill healthier meats like chicken and fish. If you’re grilling beef, try to choose a leaner cut. You can even marinate and grill tofu!

Reduce Grilling Time

The longer that fatty muscle meat, such as beef or pork, is cooked, the more harmful chemicals it accumulates. To reduce grilling time, cut meat into smaller pieces or pre-cook it ahead of time.

Add Veggies to the Grill

Corn is great on the grill, but it’s not the only vegetable that works well for grilling. Onions, zucchini, peppers, sweet potatoes, summer squash, carrots, beets, and even lettuce are great options. Grilling enhances the flavor and texture of vegetables, and makes them satisfying and delicious.

Choose Healthy Sides

Whatever you choose to cook on the grill, choose heart-healthy sides to make the meal healthier overall. Look for whole wheat buns and salads made with low-sodium ingredients.

What’s the best way to protect the hearts of those you love? Learn CPR! Find a HeartCert location near you, or register for a virtual CPR certification course.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

Heart-Healthy Hybrid Work

Over the last few years, employees have adapted to remote work. Some love the freedom and solitude of working from home, while others have been itching to get back into the office. In an effort to strike a balance, many companies have adopted hybrid work setups, with a few days in the office each week and the others at home.

Now, employees must figure out a new routine for hybrid work – and how to stay healthy, happy, and productive in each setting. We have a few tips.

How to Maintain a Healthy Hybrid Work Routine

heart-healthy hybrid work
photo credit: @benchaccounting accessed 7/1/22 via CC0

According to the American Heart Association, workers should maintain the same healthy work habits, no matter the setting. These include:

  • Create a healthy workspace. Make sure you have an ergonomic setting with good lighting and a supportive chair. While working from the couch can feel like a nice break, it can cause harm in the long term.

Read More: Make Your Workplace More Heart-Healthy

  • Take breaks from sitting. Get up regularly and stretch, take a walk, or do a few jumping jacks. You can set an alarm on your computer, or invest in a smartwatch that will remind you to move every hour. (Even small bursts of activity have been to benefit the heart, so don’t be discouraged if you only have time to walk around the block between meetings!)
  • Don’t snack all day. Whether it’s treats in the breakroom or snacks in your pantry, make sure you’re aware of what and how much you’re eating. Plan out meals and snacks to keep your nutrition on track.
  • Maintain healthy interaction with coworkers. Take time to talk to colleagues, whether that’s virtually via chat or video, or in person over coffee. Staying connected with other people is one of the best defenses against stress – which, in turn, benefits heart health.

What other tips do you have for maintaining a heart-healthy hybrid work routine? Visit our Facebook or LinkedIn page to share!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications. We continue to offer safe in-person courses at all HeartCert locations throughout the United States, including our headquarters, HeartCert CPR Eagan.

How to Start a Walking Routine

Walking is one of the easiest, most accessible, and lowest-impact exercises you can do. You don’t need any special equipment – just a pair of shoes and a sidewalk. And walking is an incredibly effective way to improve your health, lower stress, manage weight, and gain a variety of other health benefits.

What’s the Easiest Way to Prevent Heart Disease? Physical Activity.

It’s easy to incorporate walking into your daily routine. To get the most health benefits out of your movement, remember this acronym: FIT.

Improve Heart Health with a FIT Walking Program

the health benefits of walking
photo credit: @esdesignisms accessed 5/11/22 via CC0

According to the American Heart Association, there are three things to keep in mind when starting a walking routine: Frequency, Intensity, and Time.

Frequency

It’s not necessary to set and maintain a rigid walking schedule. What’s more important is avoiding sedentary behavior. If you find yourself sitting for long periods of time, break them up with a walk.

Intensity

Researchers advise walking at a speed of 3 mph or higher. However, if you’re going uphill or are on difficult terrain, a slower speed will carry the same benefits. If you’re not able to walk at that speed, don’t stress – do what you can, and work up to it!

Time

Federal guidelines recommend at least 150 minutes of moderate intensity exercise every week. You can break this up however works best for you, whether that be 5 30-minute walks or a series of shorter walks. As we’ve discussed, even small bursts of physical activity provide significant benefits for heart health. What matters is that you stay active!

Do you want to protect the hearts of those around you? Sign up for a HeartCert CPR training course! We offer in-person, hybrid and virtual CPR courses to meet your needs. Register today!

Register for a CPR Course

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Are You Eating Enough Fiber for Heart Health?

Dietary fiber is an essential part of a healthy diet. It protects the body against a wide host of conditions, including heart disease, diabetes, inflammatory bowel syndrome, and other digestive ailments. It can also lower cholesterol and help with weight management. But the majority of Americans don’t consume enough fiber, and therefore aren’t seeing those benefits.

According to a 2017 analysis, 95% of American adults and children consume less than the daily recommended amount of fiber. Although recommendations differ based on age and gender, the average American adult should aim for about 28 grams of fiber per day. According to the American Heart Association, the average fiber intake is only 14 grams – half the RDA.

enough fiber
photo credit: @polina-tankilevitch accessed 3/10/22 via CC0

Why is it Important to Eat Enough Fiber?

Fiber can’t be broken down by the digestive system, so it passes through the body undigested. Along the way, it helps move other food through the digestive system, improving regularity and overall well-being. Fiber has many benefits, including:

  • Lowers glucose levels
  • Lowers blood cholesterol
  • Reduces risk of heart disease
  • Reduces risk of metabolic syndrome
  • Prevents and relieves constipation
  • Reduces risk of certain cancers
  • Helps with weight loss and weight management
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How Can I Eat More Fiber?

The good news: you can increase the amount of fiber in your diet with a few easy modifications.

First, choose whole grain bread, pasta and rice over their white and processed counterparts. Brown rice and whole grain carbohydrates generally have higher amounts of fiber. Second, add more servings of fruits and vegetables to your diet. Incorporate them into snacks and find creative ways to add them to meals. Eat fruit instead of drinking fruit juices. Third, swap out meat for high-fiber beans or legumes, such as lentils, chickpeas, black beans or others a few times per week.

Making these small changes can help you get enough fiber – and improve your heart health.

Protect the hearts of those you love with a HeartCert CPR training course. We’re offering virtual and in-person options to meet your needs. Sign up today!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid,, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Potassium Can Lower Heart Disease Risk

Doctors have long been aware of the impact of excess sodium on heart health. (Check out our blog post with 5 easy tips on reducing dietary sodium.) Now, researchers are calling attention to potassium after a study finding that the combination of high sodium and low potassium is associated with a higher risk of heart attack or stroke.

Why is Potassium Important?

When too much sodium is in the bloodstream, it pulls water into blood vessels. This increases the volume of blood in the vessels, increasing the risk of high blood pressure and, in turn, heart attack and stroke.

Read: Four Things to Know About High Blood Pressure

Potassium lessens the harmful effects of sodium and helps to lower blood pressure. In a study of nearly 11,000 healthy adults, researchers found a 31% lower risk of heart attack and stroke in those with the highest potassium levels, compared to those with the lowest levels.

In addition, participants with the highest levels of sodium in the blood were 60% more likely to have a cardiovascular event than people with the lowest levels.

Foods That Are High in Potassium

Generally, eating more fresh fruits and vegetables will help regulate your sodium and potassium. If you’re concerned about potassium levels, consider eating these foods more regularly:

potassium
photo credit: @couleur-1208853 accessed 2/3/22 via CC0
  • Bananas
  • Sweet potatoes
  • Peas
  • Spinach
  • Tomatoes
  • Milk
  • Yogurt

The American Heart Association says that average adults should aim for 4,700 mg of potassium per day. However, you should always talk to your doctor to understand your specific needs.

Consuming more potassium and less sodium is good for your heart. What else is good for the heart? Learning CPR! Sign up for a virtual or in-person CPR course with HeartCert today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid,, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Celebrate American Heart Month by Learning CPR

February marks American Heart Month, an annual period to shine the spotlight on heart disease, risk factors, research, prevention tips and more. To mark the 58th annual event, the American Heart Association (AHA) is reinforcing the importance of physical and mental well-being after two difficult years of the pandemic.

The History of American Heart Month

American Heart Month was established by President Lyndon B. Johnson, who had personally suffered a heart attack, in 1964. Since then, U.S. presidents have designed February as American Heart Month every year.

American Heart Month
photo credit: @ryanoniel accessed 2/3/22 via CC0

Taking Control of Heart Health

This year, the AHA is urging all Americans to “reclaim your rhythm.” Many of us adopted unhealthy coping mechanisms during the pandemic, so consider February a time to reset and find new heart-healthy patterns.

The AHA has a few suggestions for improving heart health:

Reclaim Your Rhythm Through CPR Training

Protect the hearts of those around you by learning the rhythm of hands-only CPR. Did you know that about 70% of out-of-hospital cardiac arrests occur in the home? Or that CPR can double or triple the odds of survival, especially if performed immediately? Improve your odds by signing up for a CPR certification course with HeartCert. Virtual CPR training options are available!

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HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid,, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Stay Healthy This Winter

Many of us grew up believing that simply being outside in cold weather would cause us to get sick. No matter what your grandma says, that isn’t the case. Cold temperatures alone won’t make you sick. However, winter brings snow, ice, slippery roads, time indoors, less sunlight and greater isolation, all of which can make it tougher to stay healthy.

According to the American Heart Association, research shows an association between colder air temperatures and negative impacts on cardiovascular health. In addition, viruses have been found to survive and reproduce more easily in colder and dryer winter air.

photo credit: @ginny9119 accessed 12/29/21 via CC0

Here are a few ways to stay healthy throughout the winter months.

Be Heart Aware

If you’ve been diagnosed with heart disease or have a history of heart issues, be especially cautious in cold weather. Don’t overexert yourself shoveling show or trying a new winter sport. Stay active, but take it easy and monitor your health.

Read: Is Heart Attack Risk Higher in Winter?

Continue with Pandemic Precautions

Many of the preventative measures we’ve been taking against COVID will help protect against the flu and colds. Continue to practice good hand hygiene, wear a mask, social distance, and stay home as much as possible.

Boost Your Immune System

All of the actions that keep you healthy throughout the year will also help protect your health during flu season. These include physical activity, healthy eating, quality sleep, reducing sodium, minimizing stress, and quitting smoking.

Take a CPR Training Course

More than 350,000 cardiac arrests occur outside of the hospital in the United States every year, the majority of which take place in the home. When CPR is administered immediately after cardiac arrest, the chance of survival is doubled or even tripled.

Register For a CPR Class

Help those you love stay healthy by taking a virtual or in-person CPR training course with HeartCert! Visit our locations page to find a class near you.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Minimize Holiday Stress

The holiday season is special, memorable, and fun – but it can also be busy, demanding, and tense. The impact of stress on heart health has been well documented, so it’s important to do what you can to minimize holiday stress. Mindfulness can be a powerful tool to maintain perspective and stay calm through the chaos. We have a few tips, which we’ll share below.

holiday stress
photo credit: @julia-volk accessed 11/29/21 via CC0

What is Mindfulness?

Mindfulness is a practice of noticing when you get distracted – by to-dos, past or future events, news or other events – and bringing your attention to the present. It’s been shown to decrease stress and increase calm, and it can make your holidays more enjoyable.

Read More: The Link Between Heart Health and Mental Health

Use Mindfulness to Minimize Holiday Stress

Here are four tips from Johns Hopkins on staying mindful this holiday season

  1. Recognize What Really Matters: As you’re shopping, wrapping, baking or cooking, try to stay present and connected to the season. Waiting in line or stuck in traffic? Use those moments to take a deep breath and reflect.
  2. Let Good be Good Enough: We want everything to be perfect at the holidays, but that’s an unrealistic expectation. Acknowledge that imperfection is normal and inevitable.
  3. Respond to Stressors with Kindness: Understand that most people are stressed during the holidays, and extend kindness whenever possible.

One of the best ways to ensure that those you love stay healthy all season long is to learn CPR. HeartCert offers a wide variety of CPR and first aid training courses, both virtually and in person. Find a training center near you at https://heartcertcpr.com/locations/.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Sugary Drinks Could Harm Heart Health

If you’re working to lower the amount of sugar in your diet, don’t overlook your beverages. Nearly half of all added sugars consumed in the average American diet come in the form of sugar-sweetened beverages. The link between sugary drinks and heart disease has long been known, but new research is showing just how close that link is.

How Sugary Drinks Raise Heart Disease Risk

sugary drinks
photo credit: @breakingpic accessed 11/5/21 via CC0

In an observational study of 106,000 women with an average age of 52, researchers found a 20% greater likelihood of cardiovascular disease in those who consumed one or more sugar-sweetened drinks per day. Interestingly, fruit drinks with added sugar correlated to a 42% greater likelihood of disease.

There are several ways in which sugary drinks may increase heart disease risk. Elevated levels of sugar and insulin in the blood can lead to inflammation, insulin resistance, diabetes and high cholesterol. High blood sugar can also cause an increased appetite, weight gain and obesity. All of these are risk factors for cardiovascular disease.

What’s the best way to reduce the risk of heart disease from sugar-sweetened beverages? Drink less of them! Start with replacing just one per day with water or a drink with no added sugar (staying away from artificial sweeteners, if possible). Consider infusing fruit in water for added flavor and health benefits.

Want to do more to protect the hearts of those you love? Learn CPR! Sign up for a CPR training course with HeartCert CPR. We offer virtual, hybrid, and in-person courses to fit your busy schedule.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Four Things to Know About High Blood Pressure

If you’ve ever sat in a doctor’s office and had a routine blood pressure reading – and not fully understood the results – this blog post is for you. Especially if you have a family or personal history of high blood pressure.

Blood pressure is more than just a number. It’s an important indicator of your overall cardiovascular health, and a potential sign of health issues to come. High blood pressure, or hypertension, impacts all of your internal organs – not just the heart.

high blood pressure
photo credit: @pavel-danilyuk accessed 9/2/21 via CC0

Here are four important facts about high blood pressure from the American Heart Association.

Four Things You Should Know About High Blood Pressure

Don’t Wait Until It’s a Problem

High blood pressure is defined as a systolic pressure (the top number) of 130 or below, or a diastolic pressure (the bottom number) of 80 or above. These numbers must stay elevated over a period of time for a diagnosis of hypertension. Understanding and monitoring your blood pressure will allow you to notice changes and take proactive action – before it becomes a problem.

Sodium Matters – and So Does Potassium

We know to monitor the amount of sodium in our diets. But the balance between sodium and potassium also matters to blood pressure. Many processed foods are high in sodium and low in potassium.

Blood Pressure Affects the Brain

Hypertension affects the blood vessels in the brain, increasing the risk of stroke. But researchers now believe that high blood pressure can also affect cognitive function and lead to dementia.

For Better Blood Pressure, Start with Small Changes

You don’t have to lose weight, quit smoking, lower sodium intake, and exercise more all at the same time. Focus on one risk factor, and start with small changes. Once you have a habit under control, move on to the next. You’ll be healthier before you know it.

What’s the best way to protect the hearts of those you love? Learn CPR! HeartCert CPR is offering virtual and safe in-person CPR training courses. Find a class today.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

How to Stay Hydrated – and Why It’s Critical for Heart Health

It’s been a hot, dry summer in Minnesota and across much of the country. Whether you’re exercising, playing or dining outdoors, or just sitting in the sun, it’s easy to get dehydrated without even knowing it. But staying well-hydrated is important for your heart and health.

photo credit: @enginakyurt accessed 8/6/21 via CC0

Here are a few tips from the American Heart Association on maintaining good hydration, no matter the weather.

The Importance of Good Hydration

When your body is sufficiently hydrated, the heart is more easily able to pump blood. Essentially, your heart doesn’t have to work as hard. Your muscles are also able to work more efficiently.

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Signs and Symptoms of Dehydration

The amount of water a person needs varies based on climate, clothing, body composition, medical conditions, and activity level. Therefore, it can be difficult to tell when you’re dehydrated until you begin suffering adverse effects.

To catch dehydration before it causes harm, pay attention to your thirst level. If you’re thirsty, you’re already dehydrated. The color of your urine is a good indicator as well. If it’s dark, that’s a sign to drink more fluids.

How to Stay Hydrated

  1. Drink water before and during exercise or time outside, not just when you’re done.
  2. Drink electrolyte drinks during high-intensity activities (but watch out for added sugar)
  3. Eat foods containing water, such as fruit
  4. Avoid fruit juices or soda, as they can upset the stomach if you’re dehydrated
  5. Avoid coffee and other drinks containing caffeine, as they can dehydrate you further

What’s the best way to protect the hearts of those you love? By registering for a CPR course!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Small Bursts of Activity Help the Heart

Experts have long known that physical activity is the best and easiest way to prevent heart disease. But new research has found that exercising in short bursts, or simply moving more throughout the day, can have similar positive effects as longer, more strenuous exercise sessions.

In the new study, researchers followed 17,000 women over the age of 60 for six years, using data from step counters or fitness trackers to monitor physical activity levels. They found that each initial increase of 1,000 steps per day in smaller bursts of activity was associated with a 28% decrease in death. To compare, participants who took more than 2,000 steps at one time during the day had a 32% decrease in death.

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That amounts to just a 4% difference in death between the participants who moved in smaller increments versus those who moved a lot at once. Researchers say there is real evidence that moving in any amount benefits the heart and overall health. If strenuous, lengthy exercise sessions are not possible for any reason, focus on total overall physical activity. Not only is this more feasible for busy and older people, but it’s much less intimidating.

small bursts of activity
photo credit: @samson-katt accessed 6/1/21 via CC0

Ways to Fit in Small Bursts of Activity

Here are just a few of the many ways to add more small bursts of movement to your daily routine:

  • Go for walks – with the dog, after lunch, or to run errands near home.
  • Do bodyweight exercises, like squats or calf raises, while you brush your teeth, do dishes, or work at a standing desk.
  • Stand up and do a few sets of jumping jacks every hour.
  • Go up or down a floor to use the bathroom.
  • Park farther away – or at the opposite end of the parking lot!
  • Hang laundry outside instead of using the dryer.
  • When grocery shopping, take a few laps around the perimeter before getting out your list.
  • Rake and bag the leaves instead of leaf-blowing.

Study Limitations

Researchers caution that more research is needed on different demographic groups to determine if the study’s results are far-reaching. In the meantime, why not go out for a walk?

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.

Is Coffee Good for Heart Health?

Coffee drinkers rejoice: a new study has found an association between coffee consumption and a reduced risk of heart failure. But don’t start chugging more joe just yet. Experts aren’t declaratively stating that coffee is good for heart health, simply that there’s a correlation. More information is needed on the link between coffee and heart failure risk.

coffee
photo credit: Decha Huayyai accessed 5/23/21 via CC0

In the study, which analyzed more than 21,000 adults over 10 years, researchers found that people who drank more coffee had a lower long-term risk of heart failure. The risk of heart failure dropped by between five and 12 percent per day for each cup of coffee that was consumed. This was in comparison to people who drank no coffee.

Interestingly, people who drank decaf had a higher heart failure risk.

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Enjoy Coffee for Heart Health – In Moderation

Like most other foods and beverages, coffee is best enjoyed in moderation. Federal guidelines recommend up to five 8-ounce cups of black coffee per day. Popular drinks that are high in fat and sugar can be harmful, as can large amounts of caffeine consumption. And it’s important to understand the effects caffeine can have on other health behaviors, such as sleep and stress.

Ultimately, researchers say, the best way to lower heart failure risk is to focus on the risk factors and behaviors that have long been known to improve heart health. These include quitting smoking, exercising, eating a healthy diet, sleeping well and minimizing stress.

What’s one easy way to protect the hearts of those you love? Learn CPR!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications! We also offer safe, in-person courses at our headquarters, HeartCert CPR Eagan.

How Closely Should You Track Your Heart Rate?

With the increasing popularity of smart watches and fitness trackers, more people are keeping a close eye on their heart rate. And while it’s generally good to track health metrics, experts say that monitoring your heart rate too closely could actually have negative health effects.

track your heart rate

Photo by Ketut Subiyanto from Pexels

A normal resting heart rate for adults is between 60 and 100 beats per minute (BPM). But that number fluctuates significantly throughout the day, as we engage in our normal daily activities. So continually tracking your rate won’t actually do much good – and could cause you to become obsessed in an unhealthy way.

Heart Rate Matters, But Other Metrics Matter More

That’s not to say that it doesn’t matter. According to the American Heart Association, studies have shown a 16% increase in risk of death for every 10 BPM increase in resting heart rate. But other heart disease risk factors, such as blood pressure, activity level, weight, and whether a person smokes, are more determinative, doctors say.

Register For a CPR Class

This is why it’s good to track heart rate along with all of those other metrics, and with your specific risk factors in mind. Experts recommend checking your heart rate and blood pressure once per month. Talk to your doctor to determine what’s normal for you, so you can know if your rate is out of range.

A heart rate that’s too fast or too slow can indicate an issue or illness, and may need to be corrected with medication or a device like a pacemaker. But without consulting your doctor, there’s no reason to obsess over it.

What’s the best way to protect the hearts of those around you? Take a CPR training course!

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR and First Aid in the Twin Cities and throughout Minnesota.

HeartCert CPR courses include CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Certified Nursing Assistant training. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at our headquarters, HeartCert CPR Eagan.