February is American Heart Month. There’s no better day than today to educate ourselves on the importance of heart health. A healthy heart plays a significant role in overall health!
This is a particularly important message for us in the United States. Heart disease is the leading cause of death in our country. It’s a staggering fact when you realize that heart disease has been shown, in most cases, to be preventable with the adoption of a healthy heart lifestyle.
Heart Disease: The Biggest Risk to a Healthy Heart
Heart disease actually encompasses several different types of conditions, including arrhythmia, atherosclerosis, cardiomyopathy, congenital heart defects, coronary artery disease (CAD) and various heart infections.
The most common one is CAD, with more than 3 million cases in the U.S. each year. CAD is caused by a buildup of plaque in the arteries, causing them to narrow and thereby limiting blood flow to the heart.
There are many different risk factors leading to heart disease. The CDC estimates that around 47 percent of Americans have at least one risk factor for heart disease. It’s important to learn which ones are within your control, as well as those that are not.
Heart Disease Risk Factors Within Your Control
Heart Disease Risk Factors You Can’t Control
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Family history: Heart disease can run in a family. Your heart disease risk increases if a close family member has heart disease, so it’s important to know your family’s medical history.
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Ethnicity: A 2010 study found that African-American men and women in the U.S. were 30 percent more likely to die of heart disease than non-Hispanic white men and women.
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Age and Gender: Because plaque builds up over time, your risk of heart disease increases as you age. A 2016 study found that white men between the ages of 35 and 44 are about six times more likely to die of heart disease than white women in that same age group. The difference is less among people who aren’t white. Additionally, after menopause, a woman’s risk of death from CAD is equal to or greater than the same risk for a man by age 75.
Even though it may be concerning to read about factors that are out of your control, it’s important to be educated. If you’re in a higher risk category or have a family history of heart disease, it’s all the more critical to be proactive about monitoring your heart health and making sure you are doing all that’s within your power to prevent heart disease.
The Importance of Resolving Chronic Pain
Did you know that people with chronic pain may be more likely to have a heart attack or stroke than those without chronic pain? Researchers believe that the link is in pain triggering myriad factors related to poor heart health, such as stress, lack of exercise, poor sleep and depression.
According to the CDC, over 20 percent of adults in the United States have experienced recent chronic pain. Physical therapy has been proven to help manage and, in some cases, completely resolve chronic pain.
Treatment methods range from exercise and massage to dry needling and heat/ice. If you suffer from chronic pain, the best way to get started resolving your pain is through a complimentary screening at your local ATI clinic. In 15 minutes or less, our licensed therapy team will provide you with recommended next steps to help you start to feel better.
Stay Active for a Healthy Heart
In a time when millions of Americans are still working from home due to the coronavirus, our population is more sedentary than perhaps ever before. One study found that those who sat for an average of three hours a day were 33 percent less likely to die of cardiovascular disease than people who sat for an average of seven hours a day. It is critical to stay active to support your heart health.
Keeping your body moving consistently throughout each day, if only for a few minutes, makes a difference in your health. Here are some tips for incorporating more movement into your daily routine.
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Set a reminder on your smartphone or fitness tracker during times when you tend to sit for an extended period.
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Stand up or try walking around your room during phone calls.
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When you watch television, remember to stand up and walk around at least once every hour.
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While running errands, intentionally park in a spot farther away from the entrance to get in some extra steps.
Exercise and Take Control of Your Heart Health
In addition to short bursts of activity throughout your day, the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion, recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.
Aerobic exercise, more popularly known as “cardio”, increases your heart rate and improves your cardiorespiratory fitness. It’s a good idea to include both moderate- and vigorous-intensity activities in your routine, along with strength training and stretching exercises. Listed below are some examples of aerobic exercises by intensity.
Moderate-Intensity Aerobic Activities
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Brisk walking (at least 2.5 miles per hour)
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Dancing
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Gardening
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Water aerobics
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Biking (slower than 10 miles per hour)
Vigorous-Intensity Aerobic Activities
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Hiking uphill
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Running
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Swimming laps
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Heavy yard work
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Cycling (10 miles per hour or faster)
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Jumping rope
Moving your body frequently throughout each day improves your overall health. While aerobic exercise directly helps strengthen your heart, it also reduces heart disease risk factors and improves your overall heart health!
PT Can Help Improve the Health of Your Heart
Whether it be through daily activity modification or full-on vigorous aerobic exercise, movement of varied types will significantly help to improve heart health. But, what if you’ve been leading a sedentary lifestyle for a while? Or, perhaps, you’re fearful of an old injury flaring up?
It might be overwhelming to start thinking about incorporating consistent movement back in your life. The good news is, you don’t have to begin your journey alone.
Physical therapists are movement experts with the knowledge and skill to create a personalized plan for your ability level and fitness goals. Having the guidance of a physical therapy care team ensures that you will be monitored for safety, and can complete your therapy in a safe, friendly and encouraging environment.