Being inside for a long period of time, whether you are working from home or taking care of children, can leave even the calmest among us feeling a bit “stuck”. After all, our bodies crave movement and fresh air! If you’re finding yourself spending the majority of your days inside, that doesn’t mean health has to go by the wayside – especially heart health! While sudden cardiac arrest and heart attacks are NOT the same and many cases of sudden cardiac arrest are not prevented by healthy diet and activity (read why here), maintaining a healthy lifestyle can contribute to the overall well-being of our heart in many areas such as blood pressure, heart disease risk, and even stress and anxiety.[1]
Why not take this time to give every heart in your family a little extra love and care? Check out a few healthy activities the whole family can try to boost your cardiac health:
1. Yoga
Yoga’s benefits for the heart are two-fold: not only does it get your body moving and blood pumping, it also can help reduce stress. Plus, it typically requires very little space so it’s a great option for an in-home workout! Yoga’s focus on relaxation, strength building, and clearing of the mind creates a powerful combination of heart healthy benefits with each practice, and incorporating deep breathing exercises can even lower blood pressure over time.[2] A quick Google search will help you find videos for yoga classes of every level and style, so even the kids can join you!
2. Drink More Water
We all know water is important for our bodies to function, but it can be easy to lower your intake and become dehydrated when you’re not as active during the day. Our hearts need the help of water to pump blood throughout the body, so make this easy fix at home and reap the benefits! Place a big bottle of water next to your workspace, and make a goal of how much you’ll drink each day. Over time, you’ll notice the benefits in more ways than one!
3. Take Workout Breaks
Adults and children alike need regular physical activity to keep healthy – in fact, Americans are recommended to get 150 minutes per week for adults and 60 minutes per day for kids ages 6-17.[3] That means our kids need quite a bit of activity during the day, and it’s our job to help them achieve it! Every hour, try taking a five-minute break from work or school and see how many repetitions you can complete of one exercise in that time. It can be pushups, jumping jacks, squats, stair runs – anything that gets your heart pumping! Each hour, try to increase your number of repetitions or switch to a different exercise!
4. Get in the Kitchen
A healthy diet can go a long way towards creating strong hearts. Since you’re at home, use this opportunity to get the whole family in the kitchen to try new recipes! This is a great opportunity to teach kids that they have the power to make food choices that can lead to a healthier future. Here are a few heart healthy foods you can incorporate into meals[4]:
- Berries
- Salmon
- Avocado
- Walnuts
- Garlic
- Olive Oil
- Leafy Greens
5. Spend More Time Upright
Too often, we become wrapped up in what we need to do each day and find ourselves barely moving from a seated position for eight hours. Kids often experience the same issues while sitting in a class room (or at the kitchen table!). A sedentary lifestyle is often a first step towards a variety of heart health concerns, and making a conscious effort to get on your feet whenever possible can make a world of a difference. In fact, studies show that Need to take a conference call? Try standing or moving around the room during it. Kids studying for a test? Have them stand while you quiz them. One study out of Stanford has even found that walking during times like this improves creativity![5] Even if it’s just to move from place to place every hour, spending more time on your feet throughout the day can benefit heart and mind.
Are you ready to get heart healthy at home? Try one or more of these ideas this week, then send your family’s heart healthy tips to kendra@livingforzachary.org!
[1] American Heart Association
