health

How Alcohol Impacts Heart Health

2 years ago

Are you considering cutting back on your alcohol consumption? You’re not alone. Many people across the country are drinking less, or even cutting booze out entirely. The reasons for this shift vary. Mental health, weight control, financial constraints, or simply the increased availability of non-alcoholic options are common reasons given. For others, the main motivator is the effect of alcohol on physical health.

woman drinking alcohol — photo credit: @wildlittlethingsphoto accessed 11/30/22 via CC0

The Impact of Alcohol on Heart Health

Drinking too much alcohol can contribute to high blood pressure, obesity, depression and anxiety, stroke, high cholesterol, and more. Heavy drinking has been shown to prematurely age the arteries, and can lead to poor sleep and food choices.

Binge drinking – defined as four or more drinks in two hours for women and five or more drinks in two hours for men – is even more harmful. The risks of binge drinking include irregular heartbeats, stroke, blood clots and even heart failure.

How Much Alcohol is Safe to Drink?

The American Heart Association recommends “moderate” alcohol consumption. This means an average of one drink per day for women, and one to two drinks per day for men. The amount in each drink matters, too: one drink is defined as 5 ounces of wine, one 12-ounce regular beer, or 1.5 ounces of 80-proof spirits.

What About Red Wine?

There has long been a common belief that drinking a glass of red wine each day is good for the heart. It’s true that there are some components in red wine (such as flavonoids, resveratrol, and antioxidants) that can benefit heart health. However, those nutrients are easily found in other foods, such as blueberries and red grapes.

If you’re looking to improve heart health, it’s best to focus on lifestyle changes such as eating a healthy diet, exercising regularly, quitting smoking, reducing stress, and getting enough sleep.

Read: How to Stay Healthy This Winter

The Bottom Line: Moderation is Key

If you drink, talk to your doctor about your risk factors. They can help you determine whether and how much is safe for you to drink. In general, focus on moderation – one drink per day or less – to minimize the risk to your heart, health and happiness.

What’s one of the best ways to protect the hearts of those you love? Learn CPR! Because most cardiac arrests occur in the home, keep your loved ones safe with HeartCert CPR training.

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 Habits to Establish in Childhood

2 years ago

In most cases, it’s easier to prevent disease than to treat it later. This is why many doctors advise parents to think about heart disease sooner rather than later. But here’s the good news: adopting heart-healthy behaviors in childhood isn’t complicated. Focus on overall healthiness and well-being to set children up for heart health later in life.

Here are a few tips for establishing heart-healthy habits during childhood and adolescence.

heart-healthy childhood — photo credit: @suezeng accessed 10/6/22 via CC0

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

Heart health begins before birth. Try to eat well and exercise before and during pregnancy.

2. Focus on Healthy Foods

It can be difficult to know exactly what foods are healthy, but try not to overthink it. Offer kids a variety of foods, including fruits and vegetables, lean protein, and whole grains. Avoid sugary drinks and excess sodium.

3. Get Moving

Children naturally move much more than adults. Encourage that movement through bike rides, playground visits, organized sports, or even dance parties at home!

Does Your State Mandate CPR Training in School? Find Out Here.

4. Be Mindful of Mental Health

Stress in childhood has been linked to cardiovascular problems later in life. Watch for physical signs of mental health issues, such as dizziness, heart palpitations, high blood pressure, chest pain, or similar symptoms. Talk to your child’s doctor if you notice any signs of anxiety or depression.

5. Do Your Best

Parenting is hard. If your kids eat junk food or watch TV all day, don’t beat yourself up. There’s always tomorrow! Do your best and try again.

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

Source: American Heart Association, “What parents can do to protect kids from heart disease”

The Impact of Stress on Heart Health

2 years ago

We all know that chronic stress can significantly impact mental health. But did you know that stress can also harm your physical health? It’s true – researchers have long known of a link between chronic stress and heart disease, among other ailments. What, exactly, is the impact of stress on heart health? And how can you manage stress in order to minimize that impact?

Heart Disease and Stress

Stress causes inflammation, high blood pressure, and other negative reactions in the body. These, in turn, raise the risk of heart disease and stroke. In addition, stress often causes us to adopt unhealthy coping mechanisms, such as binge drinking, smoking, eating unhealthy foods, overeating, and more.

How to Minimize the Impact of Stress on Heart Health

The best way to lower the potential negative impact of stress on heart and overall health is to find healthy ways to manage stress. Try to eat well, drink enough water, and get more physical activity. Focus on high-quality sleep. Spend time with family and friends. Try yoga, meditation or journaling. If feelings of stress continue to affect your daily life and routine, talk to your doctor. It’s never a bad idea to ask for help!

Five Ways to Become More Resilient

Protect the hearts of those you love! Register for a CPR training course today.

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

This is an updated blog post that was originally published in 2020.

Can Watching Sports Increase Heart Attack Risk?

2 years ago

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.

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.

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

Tips for a Heart-Healthy Grill

2 years ago

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.

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.

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.

Heart-Healthy Hybrid Work

2 years ago

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.

How to Start a Walking Routine

2 years ago

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!

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.

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.

Actor Says CPR, AED Saved His Life

3 years ago

When actor Bob Odenkirk collapsed on the set of his television show “Better Caul Saul” in the summer of 2021, his co-stars immediately called for help. The show’s health officer rushed over and began performing CPR. In interviews a few months later, Odenkirk credited that quick response, the use of an AED, and his recent physical activity for saving his life.

actor saved by CPR — photo credit: @mikhail-nilov accessed 4/10/22 via CC0

Actor Credits CPR For Saving His Life

Odenkirk says he suffered a “heart-related incident” and collapsed on set in July 2021. The on-set health officer performed CPR for 12 minutes. She then asked another person to take over, while she retrieved and administered an AED, or automated external defibrillator.

Odenkirk had to be shocked with the AED three times before his heart resumed its rhythm. His representatives later told the media that he was in stable condition.

In interviews, Odenkirk credits the quick action of his co-stars and the health officer in immediately starting CPR and using the AED when appropriate. He also says that he had recently increased his physical activity and stamina while training for a movie role. Not only did this improve the health of his cardiovascular system, but it made CPR more effective. He believes it also made recovery easier.

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

Odenkirk is fortunate that he had someone on set who was trained in CPR and AED use. The majority of people who suffer a cardiac arrest outside of a hospital setting don’t fare so well. This is why CPR training is so important. You could save a life! Register for a HeartCert CPR course 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, babysitter 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.

Are You Eating Enough Fiber for Heart Health?

3 years ago

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.

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

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

3 years ago

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:

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.

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

3 years ago

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.

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:

Eating healthy
Controlling blood pressure and cholesterol
Moving your body 150 minutes per week (or as much as you can!)
Not smoking
Getting good sleep
Finding ways to relieve and manage stress

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!

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.

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

3 years ago

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.

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.

Sugary Drinks Could Harm Heart Health

3 years ago

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

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.

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

3 years ago

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.

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

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

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

3 years ago

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.

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.

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.

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

health

The Impact of Alcohol on Heart Health

How Much Alcohol is Safe to Drink?

What About Red Wine?

The Bottom Line: Moderation is Key

How to Adopt Heart-Healthy Behaviors in Childhood

1. Start in Pregnancy

2. Focus on Healthy Foods

3. Get Moving

4. Be Mindful of Mental Health

5. Do Your Best

Heart Disease and Stress

How to Minimize the Impact of Stress on Heart Health

How Watching Sports Affects the Heart

How to Manage Stress During a Big Game

Protect Your Health with CPR

Heart-Healthy Grill Tips

Choose a Leaner Protein

Reduce Grilling Time

Add Veggies to the Grill

Choose Healthy Sides

How to Maintain a Healthy Hybrid Work Routine

Read More: Make Your Workplace More Heart-Healthy

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

Improve Heart Health with a FIT Walking Program

Frequency

Intensity

Time

Actor Credits CPR For Saving His Life

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

Why is it Important to Eat Enough Fiber?

How Can I Eat More Fiber?

Why is Potassium Important?

Read: Four Things to Know About High Blood Pressure

Foods That Are High in Potassium

The History of American Heart Month

Taking Control of Heart Health

Reclaim Your Rhythm Through CPR Training

Be Heart Aware

Continue with Pandemic Precautions

Boost Your Immune System

Take a CPR Training Course

How Sugary Drinks Raise Heart Disease Risk

The Importance of Good Hydration

Signs and Symptoms of Dehydration

How to Stay Hydrated

Ways to Fit in Small Bursts of Activity

Study Limitations

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