You can make positive changes for a happy heart

“I’ve been tryin’ to get down to the heart of the matter / But my will gets weak and my thoughts seem to scatter” – Don Henley

Please do not panic, dear readers; I realize I used this same quote in last week’s column! Obviously I know that it is still “heart health month” hence the quote above, which to my mind reflects the attitude of many when it comes to facing some sobering statistics regarding heart health.

Fueled by ongoing increases in high blood pressure, obesity, and other major risk factors, heart disease continues to kill more people in the U.S. than any other cause, according to the American Heart Association’s 2025 Heart Disease and Stroke Statistics Update, and about 44 percent of women in the United States have some form of heart disease.

Well, sorry, but let’s move along to some positive and significant ways in which we can make our hearts happy! In my last column we focused on dietary changes which can make a big difference in your heart health. Those included eating more produce and drinking healthy sources of water, as well as omitting junk food and processed meats. So let’s get going on some other lifestyle changes which can offer you more protection for your heart.

Do you need to hit the gym? Not necessarily. Obviously, the gym will provide you with equipment to tone and strengthen your muscles, increase your cardio workout, and perhaps offer some motivation. However, you can utilize your living space, your yard, or a neighborhood walking path to a great degree and great results!

In a 2025 study of older adults published in Medicine & Science in Sports and Exercise, exercising earlier in the day was associated with better cardiorespiratory fitness – how well your circulatory and respiratory systems supply oxygen to your muscles. It is recommended that 150 minutes per week of moderately intense aerobic activity (brisk walk) or 75 minutes of vigorous activity (running), adding in resistance training at least two days per week can help heart health.¹

Incorporating yoga or a flexibility routine is also important for your coordination. Walking is the one thing that is free and accessible for most of us, and it only takes about 15 minutes. A 2025 study in the American Journal of Preventive Medicine found that taking walks at a brisk pace for 15 minutes reduces risks of dying prematurely from any cause, including cardiovascular disease, by 20 percent, compared with a 4 percent risk reduction from long, slow walks.

My prescription? No prescription but a strong suggestion … just move! Most of us spend far too much time sitting. Get up often, every hour if possible – even if it is just to take a few steps before sitting back down. Everything you do to break up those sitting sessions is very, very important and can help manage your blood pressure.²

Finally, think about your breathing, and slow it down! Breathe from your lower belly and exercise those brain cells with increased oxygen! And – always – discuss with your physician before beginning any exercise program or plan.

¹ American Heart Association

² Smadar Kort, MD, Codirector of the Valve Center at Stony Brook Heart Institute, Long Island, New York

Sharon McMahon, CNWC

The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.