February is American Heart Month, and with recently published research indicating blood pressure control has worsened in both men and women since the onset of the COVID-19 pandemic, it’s important to use this month to get a blood pressure screening and focus on becoming heart healthy.

Below are tips for everyone to become heart-healthy this February.

1. Get Moving

Being physically active every day is not only fun; it can also improve the function of your heart. Plan and schedule opportunities for active movement. For example, include a brisk 10-minute trip around the block after meals, a 10-minute walking break during the day or schedule walking meetings at work rather than sitting at a desk.

Check out all the great new group exercise classes at your YMCA, or check out YMCA360 to try something new. Whatever the activity, make it something that works for you and something you will stick with. Need help knowing where to get started? Talk to the Health and Wellbeing Director at your Y!

2. Rest Up

Lack of sleep can be associated with elevated cholesterol and blood pressure. Adults need at least seven, but no more than nine hours of sleep at night to aid with the prevention of heart disease. Children need 10-12 hours of sleep per night. Develop bedtime routines to assist with falling asleep faster and staying asleep.

3. Revamp your Recipes

Makeover your favorite recipes by reducing the amount of salt and saturated fat and substituting a lower-fat food without sacrificing tastes. For example, use low-fat yogurt instead of sour cream, or skip the seasoning packet and use pepper and olive oil instead. Read food labels to learn more about what is in the package, and select foods that have less than 1,000 mg of sodium per serving. Be on the lookout for nutrition workshops at your local Y.

4. Check your Pressure

Revised blood pressure guidelines from the American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. Lowering or maintaining normal blood pressure can greatly reduce your risk for heart disease and stroke. Start self-monitoring your blood pressure and know the numbers. Discuss the results with your doctor if needed.

5. Quality Time

Spending time together with family or friends is a great way to reduce stress, which is important to heart health. Check out the events coming up at the Y Community Hub. Make homemade valentines for your children’s classmates or even your closest fitness friends at the Y!

For more information on how you can live a healthy, active life or how to get started, reach out to the staff at your YMCA facility. We’re here to help you get started and reach your goals!

Small Steps to a Healthy Heart