Our everyday habits impact our health more than anything else. If healthy habits are your default (like eating a balanced diet of nutrient-rich foods, exercising regularly, getting enough sleep and properly managing stress), it isn’t a big deal if you have a burger and fries every once in a while.The flip-side of this is true too. If you eat ultra-processed foods most of the time, eating a healthy meal every once in a while isn’t going to impact long-term health all that much. And the same can be applied to exercise: If you’re sedentary most of the time, doing a 5K once a year isn’t going to move the needle too much. The good news? It's never too late to put new healthy habits in place.
Knowing how crucial healthy habits are to health, we asked cardiologists for one morning ritual they wished every woman 50 and older would start doing. The answer is something that’s both simple and enjoyable.Related: 7 Foods Cardiologists Always Eat for Heart Health
While heart-healthy habits are important at any age, they become even more critical as we get older. Dr. A. Garvey Rene, MD, FACC, the chairman of cardiology at Caremount Medical/Optum Tri-State, says that the risk for cardiovascular disease, stroke and heart attack increases with age. For this reason, he says everyone 50 and older must know their blood pressure numbers and blood sugar levels—even before starting new healthy habits.
Dr. Mark T. Loafman, MD, MPH, a family physician at Cook County Health and Hospitals in Chicago, says this too. “By the fifth decade, we start to see a significant increase in health consequences of cardiovascular ill health like heart attack, stroke and kidney disease. In most cases, taking steps to prioritize heart health can help minimize, delay or avoid these complications,” he explains.
? SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week ?
Dr. Loafman emphasizes that regular, comprehensive checkups are key to staying healthy. “This means not just a routine check-up, but specifically working together on your individualized risk factors and making sure to assess any indicated health screening information,” he says, adding that comprehensive checkups should include screening for common cancers, cardiovascular disease, discussing individual risk factors and talking about diet and lifestyle interventions.“When you make a habit of preventive check-ins and risk management, the impact on long-term health can be profound. It is fairly clear that suffering, death and disability before the naturally expected old age we are generally capable of reaching is not inevitable or random,” he continues, emphasizing that preventative actions and having healthy habits in place make a big impact on healthy aging.Related: This Is the #1 Worst Habit for Heart Health if You're 50 and Older, According to Cardiologists
The Morning Ritual a Cardiologist Wishes Everyone 50 and Older Would Do
Knowing how much habits impact health, we asked Dr. Rene what he wished every woman 50 or older did each morning with heart health in mind. His response: Go for a walk. “Going on a brisk walk for 20 or 30 minutes is a great way to protect your heart,” he says.
The American Heart Association recommends getting at least 150 minutes of moderate-to-intense aerobic exercise a week or 75 minutes of vigorous exercise a week. That means a brisk, 20 minute walk each morning is enough to meet the guidelines. (Of course, it’s great to do more than the minimum recommended too.)
Related: The Heart Health Issue Nearly 1 in 5 People Don't Know They Have, According to Cardiologists
The American Heart Association defines brisk walking as at least 2.5 miles per hour. You should still be able to talk while you’re walking, but your heart should be beating faster and you should be breathing harder than you normally do.
Scientific research shows the benefits that daily walking can have on health. Large studies have shown that walking decreases the risk of cardiovascular disease. It also decreases the risk for type 2 diabetes, neurodegenerative diseases and dementia and is even linked to living longer. Dr. Rene points out that walking—especially outside—also decreases stress, which is good for your heart.
While going on a brisk walk every morning is a great ritual to have, Dr. Rene says that regular strength training is important too. “Especially for women, regular strength training is important for maintaining lean muscle mass and preventing loss of bone density,” he says. To his point, women gain an average of 1.5 pounds a year through their 50s and after 50, bone breakdown outpaces bone formation, but regular aerobic activity, strength training and healthy eating can prevent weight gain and bone loss.
Starting your day with a brisk walk is a great step, no pun intended, toward keeping your heart healthy now and in the future. Even just 20 minutes is enough to make a big impact when done regularly. Don’t underestimate the power of a short walk!
Up Next:
Related: 10,000 Daily Steps Health Theory Debunked, New Study Reveals Shocking Number
Sources:
Dr. A. Garvey Rene, MD, FACC, chairman of cardiology at Caremount Medical/Optum Tri-StateDr. Mark T. Loafman, MD, MPH, family physician at Cook County Health and Hospitals in ChicagoHence then, the article about the 1 morning ritual a cardiologist wishes every woman over 50 would start today was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( The 1 Morning Ritual a Cardiologist Wishes Every Woman Over 50 Would Start Today )
Also on site :
- Tornado warning issued, and quickly cancelled, over Alhambra
- Governor Hochul: Annual statewide donation drive is complete
- Skier dies in collision with tree at Colorado’s Aspen Mountain, resort officials confirm