A Heart-Healthy You: Tips, Classes, and Services to Boost Your Heart Health for American Hearth Month
February is American Heart Month, which is the perfect time to remind ourselves of how important heart health is! Your heart works hard for you. Every second of every day, it keeps you moving, lifting, playing, and living. But did you know that heart disease is the leading cause of death in the U.S. for both men and women? In fact, about 1 in every 5 deaths in the United States is caused by heart disease!
Luckily, heart disease is largely preventable with the right habits. Exercise, nutrition, stress management, and recovery all play a huge role in keeping your heart strong, and you can start building heart-healthy habits into your lifestyle no matter where you are in your health and fitness journey.
Whether you’re a cardio junkie, a healthy food nut, or just a reformed couch potato looking to improve your health, there are tons of ways to work towards a healthier heart.
How hard does your heart work?
Here are some fast facts about some of the amazing things your heart does for your body:
❤️ Your heart beats about 100,000 times per day—that’s over 35 million times a year!
💪 Your heart is the hardest-working muscle in your body, pumping about 1.5 gallons of blood per minute. That’s enough to fill a swimming pool in a lifetime!
⏳ In just one minute, your heart pumps blood to every cell in your body (except the corneas in your eyes!).
🚀 During intense exercise, your heart can beat over 200 times per minute to keep up with your body’s oxygen demands.
⚡ A woman's heart beats faster than a man's. On average, women’s hearts beat 8-10 beats per minute faster than men’s.
Exercise: The Front Line of Hearth Health
We all know that exercise comes with tons of benefits—physical, mental, and emotional. And when it comes to heart health, exercise is one of the most important habits to maintain. Regular exercise can lower your risk of heart disease by up to 35% and decrease your chances of high blood pressure (the leading cause of heart disease).
The American Heart Association recommends at least 150 minutes of moderate-intensity exercise (that’s 30 minutes a day, 5 days a week) or 75 minutes of vigorous exercise (that’s 15 minutes a day, 5 days a week) per week to keep your heart strong and reduce your risk of heart disease. For cardio-haters, that may sound like an impossible goal, but even if you haven’t touched a treadmill in years, remember that even some cardio is better than none!
You don’t need to be a marathon runner–you just need to commit to moving more, even if that means starting with a daily walk and working your way up to more intense exercise from there! Even daily activities like cleaning your house, gardening, or running errands can help build a healthier heart. It’s all about keeping your body moving and your heart pumping.
Here are some heart-healthy exercises to try this week:
Cardio
Running, jogging, or walking: Even just 5-10 minutes a day at a moderate pace can significantly lower your risk of cardiovascular disease.
Cycling: Studies show that cycling regularly reduces the risk of heart disease significantly. We know living in Wisconsin doesn’t always give us the best cycling opportunities (they don’t call it the frozen tundra for nothing). Luckily, Western members have access to 8+ cycling classes on the group fitness schedule every week! Check out the schedule, and get ready to ride!
Rowing: Rowing engages 86% of your major muscle groups with each stroke, which gives your body a double whammy of heart-healthy activity. Plus, studies show that rowing offers the benefits of cardio and strength training, both increasing blood volume and strengthening the heart walls. We’ve got rowing covered for you at Western with rowers on our fitness floor, rowing classes throughout the week, and of course, our beloved FebROWrary!
HIIT (High-Intensity Interval Training): HIIT workouts incorporate short bursts of intense exercise followed by rest periods and have been shown to increase heart function and lower blood pressure. And because HIIT can be incorporated into tons of different workouts, it’s a great way to mix up your routine so you never get bored. Western has tons of classes on the group fitness schedule that incorporate HIIT. Try Shred, Strong Nation, Core S’hiit, In a Minute, Tread & Shred, Boxing S’hiit, and Step S’hiit for some fun HIIT workouts.
Strength Training
Lifting weights isn’t just for building muscle—it’s great for your heart, too. Studies show that just one hour of weight training per week can reduce your risk of a heart attack or stroke by up to 40-70%.
Head over to the weight room or Strength Studio to do some lifting or try out some of the group fitness strength-focused classes on the schedule, like Strength, Shred, Pumped Up Strength, TRX, and Total Body Strength.
If you’re not sure where to start with machines and weights, attend one of our monthly FREE Master the Machines workshops. At each Master the Mahines session, a Western personal trainer will give you a full equipment orientation, showing you how each machine on the workout floor is used, going over proper technique and body placement, and more! Sessions are held on the first Tuesday of the month at 9:00am and 5:00pm. No registration required! Just head to the Personal Training desk.
Pickleball & Tennis
Want a workout with some friendly competition built in? Pickleball and tennis are fantastic ways to get your heart rate up while having fun and competing. One study found that playing tennis regularly can add nearly 10 years to your life! Check out our adult tennis offerings, our We Connect Tennis program, leagues, pickleball, and more here!
No matter what type of exercise you enjoy, the most important thing is to keep moving. Your heart is a muscle—it gets stronger the more you use it. So find a way to move throughout the day, and your heart will thank you!
Nutrition: Fueling Your Heart
You wouldn’t put low-quality fuel in a high-performance car, right? The same goes for your heart! What you eat has a huge impact on your cardiovascular health, and incorporating heart-healthy foods into your diet can help lower blood pressure, reduce cholesterol, and keep your heart functioning at its best.
Heart-Healthy Foods to Add to Your Plate
Healthy Fats: Not all fats are bad! Avocados, olive oil, nuts, and fatty fish like salmon are packed with heart-healthy omega-3s, which help reduce inflammation and improve cholesterol levels.
Leafy Greens: Spinach, kale, bok choy, and romaine lettuce are loaded with vitamins, minerals, and antioxidants that help lower blood pressure and improve circulation.
Berries: Blueberries, strawberries, and raspberries are full of antioxidants and fiber, which help lower bad cholesterol and improve heart function.
Whole Grains: Swap out white bread and pasta for oats, quinoa, brown rice, and whole wheat bread to keep your heart (and digestion) happy. Whole grains help lower cholesterol and keep blood sugar levels steady.
Lean Proteins: Fish, skinless poultry, beans, and tofu provide protein without the high levels of saturated fat found in red meat.
Dark Chocolate: A little bit of dark chocolate (70% cocoa or higher) can actually be good for your heart! It’s rich in antioxidants that help improve circulation and lower blood pressure. Just remember–everything in moderation!
Foods to Limit for a Heart-Healthy Diet
At Western, we don’t believe that any foods are “bad.” Moderation is the key to a healthy and enjoyable relationship with food. However, there are definitely some foods that won’t do your heart any good, especially if they are part of your daily diet.
🚫 Processed Foods: Pre-packaged snacks, frozen meals, and fast food are often loaded with unhealthy fats, salt, and sugar—all of which put stress on your heart. These foods can be the hardest to limit in our diet as Americans because they are so ubiquitous. If you need some help figuring out how to move away from processed foods and work on a more balanced diet, check out Western’s Nutrition Services!
🚫 Sugary Drinks & Snacks: Apologies to all the sweet tooths out there, but high sugar intake is linked to weight gain, diabetes, and heart disease. Simple ways to curb those sugar cravings–sparkling water instead of soda, chew gum (try sugar-free), and don’t completely deprive yourself of the sweets and treats you love! One of the best parts of being human is getting to enjoy the foods you love, so grab that chocolate chip cookie or candy bar once in a while, but remember moderation.
🚫 Excess Sodium: Too much salt can lead to high blood pressure. The American Heart Association recommends no more than 2,300 mg of sodium per day, but most Americans consume nearly 3,400 mg daily! Be mindful of processed foods, which are often the biggest culprits. Instead of grabbing the salt shaker at dinner, try adding garlic, lemon zest, or ground black pepper. Americans consume so much salt it may take some time to recalibrate your taste buds, but eventually, your palette will adjust.
🚫 Trans Fats & Hydrogenated Oils: Found in fried foods, margarine, and many commercially prepared baked goods like pie crusts and cookie dough, these fats increase bad cholesterol (LDL) and lower good cholesterol (HDL)—a lose-lose for your heart.
Simple Nutrition Swaps for a Healthier Heart
🔄 Swap white rice for quinoa for more fiber and heart-healthy nutrients.
🔄 Swap butter for olive oil to reduce saturated fats.
🔄 Swap sugary cereal for oatmeal for a heart-friendly, fiber-packed breakfast.
🔄 Swap chips for nuts to get a dose of healthy fats and protein.
🔄 Swap soda for infused water or herbal tea to cut down on added sugar.
(Want to know what happens in a session with a dietitian? Check out the blog here!)
Recovery & Self-Care for a Happy Heart
When it comes to heart health, what you do outside of the gym is just as important as what you do inside it. Recovery and self-care help your body heal, reduce stress, and keep your heart functioning at its best. Here’s how you can show your heart some love through rest and relaxation:
Prioritize Rest & Sleep
Your heart works 24/7, so giving it proper downtime is essential. Poor sleep is linked to high blood pressure, inflammation, and an increased risk of heart disease.
Aim for 7-9 hours of sleep each night.
Stick to a consistent sleep schedule.
Avoid screens before bed—blue light can interfere with melatonin production.
Create a relaxing bedtime routine** (think reading, stretching, or deep breathing).
(Check out our blog on the do’s and don’ts of sleep hygiene for more tips.)
Practice Stress Management
Chronic stress puts extra strain on your heart, which leads to high blood pressure and increased heart disease risk. Finding ways to relax and unwind is key to heart health.
Deep breathing or meditation. Even 5 minutes a day helps! Take it deeper with Western’s Breathwork & Meditation class on Mondays at 6:15pm or visit breathwork practitioner Ana Kat in Renew for a breathwork session.
Practice yoga to lower cortisol levels and improve circulation. Check out our yoga classes offerings on the weekly group fitness schedule.
Take time for hobbies that bring you joy—painting, puzzles, playing music, gardening, reading, anything that makes you happy and lets you unwind from the chaos of life.
Spend time in nature—studies have shown even a short walk outside can help reduce stress.
Journaling to clear your mind. Research has shown that regular journaling helps reduce stress, anxiety, and depression.
Laugh more! Laughter is good for your heart! It reduces stress and improves blood flow by up to 20%—so keep make a weekly date with your funniest friend or stream a comedy that will get you chuckling.
Active Recovery & Relaxation
Your heart benefits from both movement and moments of stillness. Active recovery helps improve circulation, while relaxation techniques allow your heart rate to return to baseline.
Foam rolling or gentle stretching keeps blood flowing and muscles loose. Try That’s a Stretch every Monday at 6:00am where you’ll get a mix of foam rolling, static stretching, and some assisted stretching with a certified personal trainer.
Massage therapy helps reduce stress and improve circulation. Click here to check out the massage options at Western.
Sauna or steam room sessions help lower blood pressure and promote relaxation.
Small Lifestyle Changes That Make a Big Difference
Improving your heart health doesn’t have to mean a total life overhaul. Small, consistent changes can add up to major benefits for your heart. Here are some easy ways to boost your heart health every day:
Move More, Sit Less
Sitting for long periods can slow circulation and increase your risk of heart disease. Unfortunatlely, many of us have jobs that keep us tired to our chairs for most of the day. To combat a sedentary lifestyle, try to:
Take the stairs instead of the elevator.
Park farther away to get in those extra steps.
Set a reminder to stand up and stretch every hour.
Walk while you talk. Pace during phone calls instead of sitting or consider a walking pad for your office.
Stay Hydrated
Your heart is thirsty! Dehydration makes your heart work harder to pump blood, so don’t forget the hydrate throughout the day.
Aim for at least 8 glasses of water per day.
Carry a reusable water bottle. You can even find water bottles that give you a little extra motivation!
Flavor your water with fruit or flavor drops if you need extra motivation.
Pinkies up! Try tea for extra antioxidant benefits.
Sparkling water is all the rage right now. Try out new flavors and find your favorite!
Avoid Smoking & Limit Alcohol
Smoking damages arteries and increases heart disease risk. If you smoke, quitting is one of the best things you can do for your heart.
Limit alcohol intake. The AHA recommends no more than one drink per day for women and two for men.
Get Regular Check-Ups
Even if you feel healthy, regular check-ups can catch heart issues early.
Monitor blood pressure, cholesterol, and blood sugar levels.
Schedule annual physicals with your doctor.
Talk to a healthcare professional if you have a family history of heart disease.
Small changes lead to a healthier heart. The key is consistency—find what works for you and stick with it!
Show Your Heart Some Love at Western
Your heart works hard for you every single day—so why not return the favor?
Western has everything you need to make heart health a regular part of your routine. Looking for fun ways to stay active? Try a group fitness class, hit the fitness floor, or play a round of tennis or pickleball. Want guidance on heart-healthy eating? Our on-site dietitian/nutritionists can help you fuel your body the right way. Need help staying on track? Our personal trainers are here to support your fitness journey. And don’t forget to treat your heart to some well-earned recovery—our Renew space offers red light therapy, cryotherapy, vibration therapy, breathwork, and more to help you de-stress and recharge.
Your heart is at the center of everything you do, so let’s keep it strong, healthy, and happy. This American Heart Month, take the first step toward better heart health and better living!
