Cardiac health is important at any life stage, and that holds true into your retirement years. If you’re wondering how you can bring a little more health into the new year and beyond, focusing on heart health first is a great place to start.
Use these wellness tips for seniors to level up your heart health to enjoy the benefits of improved cardiovascular strength.
Exercise Regularly*
Whether a brisk walk or light weight lifting is more your thing, getting in 30 minutes of exercise at least 5 days a week can go a long way to strengthening your heart muscles and improving your overall health. Cardio exercises like walking, jogging, and hiking are great options for easily accessible starting points.
*Disclaimer. Always be sure to talk to your doctor or medical team before starting any new exercise routine.
Build Heart-Healthy Plates**
If regular exercise is one side of a crucial health component coin, following a nutrient-dense diet that focuses on heart-healthy food choices is the other. Choosing the right foods to build your heart-healthy plate will vary depending on your individual health needs and concerns, but if you need a few quick ideas to get started, consider adding more servings of the following:
- Leafy greens. Kale, spinach, and chard are great choices for salads, soups, and stir frys alike. As a general rule of thumb, the darker the green, the more packed with nutrients and essential vitamins.
- Colorful vegetables. Adding more natural color to your plate is a great way to get more variety in your diet, from a flavor perspective as well as a nutritional one. Make a game of turning your daily meals into a veritable rainbow of heart-healthy foods.
- Whole grains. Rather than choosing bleached flour or overly processed baked goods, focus on choosing breads and other dishes made with whole grains, as they are healthier for your heart than their stripped down and chemically treated alternatives.
**Disclaimer. Be sure to speak with your doctors before making any changes to your diet.
Manage Chronic Conditions for Improved Overall Health
Managing chronic health conditions is an ongoing process, but if heart health is on your priority list, taking another look at your overall health can go a long way. If you have any ongoing health concerns or symptoms that have been plaguing you for awhile but have not been addressed with your care team, now is the time to start that conversation. Bring up any recurring symptoms to your doctor at your next visit.
Work with your care team to create a personalized plan that addresses your unique healthcare needs. If you’re in need of additional management assistance, the team at Oak Trace can help with things like medication management and more.
Create a Consistent Nighttime Routine
Getting enough sleep every night is a major component of cardiovascular health. To get the doctor recommended seven hours of sleep each night, consider creating a nighttime routine that signals to your body it’s time to wind down for the day. Work with your doctors to determine what steps might best help you get a restful nights’ sleep, but here are a few ideas to get the routine started:
- Drink herbal tea. A warm beverage before bed can help ease your body into rest mode.
- Take time to wash your face and brush your teeth before bed. Self-care actions like these help your mind feel less restless and can help you feel more accomplished, which can make getting shuteye simpler.
- Read before bed instead of watching TV. The blue light from television and smart phone screens can impact your quality of sleep, so switching from the TV to a good, relaxing book at least 30 minutes before bed can help make drifting off easier.
However you can best support getting a good night’s sleep, consistently, will benefit your heart health in the long run.
Quit Nicotine Products
Last, but certainly not least, quitting nicotine products can drastically improve your cardiovascular health and reduce your risk of heart disease. While quitting isn’t easy, it’s never too late to start.
Focus on Your Health at Oak Trace
Oak Trace makes focusing on your wellness easier than ever before. With amenities geared toward engaging your body, mind and spirit as well as a robust wellness program designed to create one-of-a-kind, personalized plans for each of our residents, we have everything you need to build a heart health and wellness routine that feels good to you. Ready to see for yourself? Schedule a tour today or contact us by filling out the form below.
