30 Heart Health Hacks For Women On the Go, Part 2

The information presented in this article is for general educational purposes only. Please consult your doctor for questions about your personal health situation.

IV. Quick and Easy Hacks for Heart Health (continued):

PHYSICAL ACTIVITY

Working out strengthens your heart muscle, allowing it to pump more efficiently. That means better blood flow and lower blood pressure. It can also lower your LDL, boost your HDL, and reduce heart strain by helping control weight.

Experts recommend at least 150 minutes weekly of moderate activity (ex: brisk walking, water aerobics, dancing), or 75 minutes weekly of aerobic activities (ex: cycling, running, or swimming.)

For those of us in midlife, it’s suggested that we include 2 days per week of strength training (resistance bands, exercises like squats and push-ups, etc.) and flexibility/stretching exercises. Pilates and yoga are great options as they offer both strength and stretching.

Of course, you should adjust your physical activity to your own personal health situation. If regular exercise is too strenuous, consider options like light stretching, gentle exercise, or restorative yoga.

Here are a few ideas on how to incorporate more physical activity into your schedule:

13.  Hula hoop challenge. Use a hula hoop (weighted if possible) for 5 – 10 minutes daily. It’s a great way to engage your core and elevate your heart rate.

14.  Move every hour. Sitting has been called “the new smoking,” as it too can lead to chronic health conditions like heart disease and obesity. Commit to getting up every hour, even to stand or stretch.

 Just maybe not in those shoes! 

15.  Exercise in 10-minute intervals. If 30 minutes of exercise daily seems too much, try starting with a 10-minute walk. Then, increase it to twice a day and add in another activity. Take the stairs at work. Play with your pup for some pet-time cardio. Dance along to your favorite tunes. Don’t feel trapped by rigid rules - adjust it to what works for you.

16.  Use a pedometer. If you aren’t keeping track of your steps, now would be a good time to start. The current recommendation for adults is 8,000 – 10,000 steps daily (depending on your health situation.) You might be surprised at how few or how many steps you put in per day.

17.   Blow some bubbles. That’s right - it’s not only fun to be a Toys R ‘Us kid, it’s healthy too! Blowing bubbles can help relieve stress, lower blood pressure, and strengthen your lungs.

18.   Sing on the highest mountain. Okay, so that might be hyperbole, but what about in a singing group, in your car, or while taking that long shower? Singing is a terrific aerobic activity that regulates heart rate and exercises the lungs. And you never know-you might discover a hidden talent along the way.

STRESS MANAGEMENT

Managing stress is crucial for maintaining heart health. High-stress levels cause the body to release adrenaline, which can spike blood pressure and increase heart rate. Over time, this strains the heart and blood vessels, raising the risk of heart disease.

Stress can also lead us to engage in unhealthy habits. Managing stress effectively can help reduce overeating, drinking, or smoking.

19. Mindful breathing/practice breathwork: Spend five minutes focusing on deep, slow breaths. This simple exercise can calm your nervous system and reduce stress. Here are 3 popular and easy-to-learn controlled breathing techniques.

20. Schedule relaxation. With today’s crazy hectic lifestyles, relaxing can seem like a luxury. Make time for yourself every day, even if it’s only for a few minutes. It’s an important commitment to your well-being.

21. Listen to music, audiobooks, or a podcast during your commute. The daily commute can be one of life’s most consistently stressful activities. Choose to listen to something relaxing or upbeat and incorporate some zen into your drive.

22. Keep a happy journal. Write down three things every day that make you happy. Make it a daily “don’t miss” habit.

23. Try a guided meditation app. Meditation is a powerful physical and mental health modality with proven health benefits. But if the more traditional meditation modalities aren’t your thing, consider guided meditation. It offers step-by-step instructions that are easy to follow and fun.

24. Coloring books. According to WebMD, adult coloring books can relieve stress and anxiety, improve brain function, sharpen focus, encourage mindfulness, and enhance motor skills. And with so many books available, you’re sure to find one that brings out your inner child.

25. Dinner by candlelight. Stop saving those candles for “special occasions” and make your evening meal a time to unwind. Whether traditional, flameless, or scented, candles bring a calm ambiance to any day of the week.

SUPPLEMENTS

Always consult with your healthcare provider before starting any supplements, especially if you have a medical condition or are taking medications.

26. Omega-3 Fatty Acids: These essential fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for heart, brain, and joint health. For women, the American Heart Association recommends about 1,000 mg per week. You should be getting enough if you’re eating at least three ounces of fatty fish like salmon weekly. If not, consider starting a good-quality supplement.

27. Coenzyme Q10: CoQ10 acts as an antioxidant, neutralizing free radicals and reducing some of their damage. It also may improve cell energy production and may even help prevent cancer. This coenzyme is found naturally in our cells, but the amount decreases with age. Eating a balanced diet with healthy fats is the preferred way to maintain adequate CoQ10 levels. But if you need to take supplements, the typical dose is 100 - 200 mg daily.

28.  Vitamin D: Although the data has been inconclusive about whether Vitamin D supplementation alone improves cardiovascular health, it’s still a good idea to try to keep your Vitamin D levels within normal range. Diet and sunlight are the best methods, but if needed, you can supplement them with the recommended daily amount of 600 IU for persons up to 70.

Motivators

29. Heart journal. Dedicate a journal to your heart-healthy accomplishments. Make it a point to jot down what you did that day to help your heart stay strong and healthy. Took a long walk around the neighborhood? Turned down that tempting high-calorie desert? Write it down! Celebrating your health wins helps keep you motivated and on track.

30. It’s better with two. Think about pairing up with your significant other, friend, or neighbor on a Heart Healthy Challenge. Having a partner by your side can make all the difference. Whether through friendly competition or teamwork, staying on track is easier and more fun when you do it together.

V. Conclusion

Taking care of your heart doesn’t have to be complicated or time-consuming. Even small changes, like adding a few minutes of movement to your day, enjoying heart-healthy foods, or making space for a little self-care, can go a long way.

Now is the perfect time to make that commitment to yourself. Start with one simple step, and let that momentum grow. Let’s take this journey together—one heartbeat at a time. 💖

Do you have a favorite heart-healthy tip? Share in the comments below!