As you may know, February is American Heart Month. This is a great time to recognize and implement heart healthy exercises, foods, and activities that will help us live long and happy lives. But this blog post is not only filled with some great tips about how to live a heart healthy lifestyle-- it’s important to me personally because it gives me the opportunity to share my story.
In November 2016, I was out of work for ten weeks due to a sudden heart attack. At first, I only told a handful of people and their reactions were about the same each time: “No way! You’re the most fit guy...you always exercise and eat right.”
The good news is that my doctor told me that staying fit is what saved me and helped me recover quickly. The bad news is that I couldn’t prevent the heart attack because it was already predetermined in my genetics, and I was told that this is something that could happen to anyone. That’s why I’m here to share with you some great tips for your mind, body, heart, and soul to stay happy and healthy this Heart Month and for life!
Body: Try to do 30 minutes of cardio and strength training three-to- five days a week. I
have a great bodyweight routine if you want to try it!
- Fun fact: 30 minutes of cardio doesn’t always have to be 30 minutes in one sitting. You can do 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes at night. As long as you’re moving, there is no wrong way to make room for exercise!
- Do what your heart tells you: When I was recovering from my heart attack, I did cardio and strength training three times a week for a month. This helped me get back on the horse and eventually back to my original routine. Don’t push yourself to be a hero, and always listen to your body (and doctors or fitness trainers) if they’re telling you to take it easy. Take it one day at a time and do not be ashamed or compare your exercise to others. There is no cookie cutter way to stay fit. Find exercises you enjoy doing and try to stay away from “fad” diets or workouts that will leave you sore and unhappy.
- Keep active: If it wasn’t for exercise, I wouldn’t be here today. It’s not everyday someone who survives a heart attack can say they recovered in 10 weeks and then taught five boxing classes the week they returned to work! Think of the benefits exercise can offer your body. Your body is where you live and you need to take care of it. Motivate yourself to get moving and take the time to do this for yourself. If you’re someone who has suffered a heart attack or another injury that impacts your ability to stay active, it’s especially important to never give up taking care of yourself. Don’t let your illness be a setback! Take it one day at a time, listen to your body, and never push yourself too hard where it could result in injury-- that goes for everyone!
Mind: There are always going to be challenges we face. Believe in yourself and make time for YOU!
- Making the time: One of the things that upset me the most during my heart attack was the time away from work. I felt like I was letting students down who needed me. There were 25 women in boxing class looking to destress and workout. I wanted to help them reach their goals and be there for them when they needed me, but I couldn’t because of my condition, and it was difficult to get through. However, I learned that I was stressing out about making the time to get back to the important things in my life. I realized I needed to take care of myself so I could be there to do what I loved again. I enjoy working at Bay Path, helping others reach their fitness goals, and encouraging the BPU community to stay positive and motivated. Make the time to be there for the things you like to do.
- Enjoy the little things: Take your “me” time seriously. That means treating yourself to one of your favorite foods on the weekend, taking some time to step away from that research paper and rest your eyes for a bit, and put time aside to put yourself and your health first. Negative stress isn’t good for you or your heart. But surrounding yourself with the people and places that make you happy can help contribute to a healthy heart and well-being. Perspective is everything.
- Talk it out: When I was doing rehab at Baystate Medical Center, it felt great to talk through what I was comfortable with, knowing my limitations, and letting someone know how difficult it was. I also found out about volunteer support groups such as Mended Hearts, a national non-profit organization that provides a listening ear to patients, family members and caregivers by way of hospital visits, phone calls and emails. Whether you’ve had a bad day, gone through significant trauma, or just need someone to talk to, conversations can be one of the healthiest things to do to ease dangerous amounts of stress. You’re never alone!
Food for Thought: Heart healthy foods have some major benefits. I’ve included some recipes for you to enjoy as well!
- Greek Salad: You can make this salad with grilled chicken, olives, lettuce, and a little bit of feta cheese. Green or black olives can help lower bad cholesterol, are rich in Vitamin E, and are an antioxidant! So don’t be afraid to add some extra olives to your salad.
- Hummus: This food contains a great amount of heart healthy favorites, especially olive oil and garlic. Garlic helps regulate blood pressure and blood sugar levels. Dip some of your favorite vegetables for a great snack.
- Onions: These contain Vitamin C, boost your immune system, and regulate your blood sugar. Think about adding them to your salads, soups, and pasta dishes.
- Fruit: All fruits are a great choice to eat. Bananas, apples, and berries are great for your heart. Bananas are high in potassium, and a potassium rich diet can help lower blood pressure. Apples are an antioxidant and help reduce inflammation and lower blood pressure. Berries are filled with lots of fiber and nutrients. They’re great to mix with nuts, which have the same benefits. Treat yourself to a smoothie with these fruits, and you can always make a low-salt trail mix to get the great benefits of these snacks.
- Fish: The American Heart Association recommends eating fish at least two times per week as part of a heart healthy diet. That’s because fish is filled with lots of vitamins and minerals such as Vitamin B2, Vitamin D, Riboflavin, calcium, zinc, potassium, and many more. There are many creative dishes out there that include fish. Serve them with a side of your favorite vegetables and rice. Add some lemon for zest too! Salmon is always a nice choice.
In honor of American Heart Month, take the initiative to take care of yourself using these recommendations. You’ll be on your way to living having a healthy Heart Month and life!
Need to have a heart to heart? For anyone who would like to talk about fitness or anything heart related, please feel free to schedule a time to chat with me. You’re never alone and we can work as a team to accomplish your fitness and health goals! Call the fitness center at 413-565- 1265 or call me directly at 413-565- 1457.
