5 Steps Seniors Can Take to Improve Their Heart Health

Keeping your heart healthy is one of the most effective preventative health measures you can take. According to Health Canada, heart disease is the second leading cause of death in Canada, with poor heart health causing heart failure or heart attacks.

Those over 65 are more at risk for heart disease, which is a significant cause of disability that can negatively impact your quality of life during your golden years.

Thankfully, there are some simple and even enjoyable steps you can take to improve your heart health that are easy to adapt into your day-to-day lifestyle.

Daily exercise

Aerobic exercise is one of the most effective ways to improve your heart health, by improving your circulation and lowering blood pressure and your heart rate. How you get your exercise is less important than aiming for a target of 30 minutes a day. 

Great types of exercise that are easy to work into your day include a brisk walk -- if you’re trying to hit 30 minutes, aim for a walk or two around your local park -- as well as cycling, or swimming. If you are looking for more intense activities that are a bit more high impact, running or jogging and playing sports like tennis are also great options. You can also look at trying some simple yoga poses to increase your agility and make aerobic exercise easier.

Maintain a healthy weight

Recent research has discovered that even if you do not have known risk factors for heart disease like high blood pressure, you may still be at an elevated risk if you are overweight or obese.

A study examining participants aged 53 to 75 found that a high body-mass index, BMI over 35, were up to 9 times more likely to experience heart failure. (You can calculate your BMI here.)

The takeaway here is that taking steps to lower your weight to a healthier level can make a big difference: reducing your BMI by 5 points can reduce your risk of heart failure by 32 percent.

Control portion sizes

One simple and straightforward way to get your body weight under control is through portion control.

This means consuming fewer calories in your meals, without having to feel hungry. Some easy steps to take here include using a smaller plate or bowl when eating a meal, and reducing the portions of high-calorie, high-salt processed foods while increasing your portion of low-calorie nutritionally dense fruits and vegetables.

Moderate how much you drink

Studies have shown that over-consumption of alcohol can contribute to heart disease. Recent research of 600,000 people without heart disease discovered those who drank 10 or more drinks per week had a higher rate of heart disease than those who consumed 5 or less, Harvard Medical School notes.

There is ongoing debate over whether moderate drinking can actually benefit your heart. The usual example here is those arguing a glass of red wine daily can make you healthier. But the thing to know is that moderate drinking does not contribute to poor heart health. So having one drink a day for women, and one to two for men, won’t put you at higher risk for heart disease.

Quit smoking

While you can enjoy alcohol in moderate amounts without worrying about doing long-term damage to your heart, smoking is another matter. Even smoking less than 5 cigarettes a day increases your risk of coronary heart disease.

The US. National Institute on Aging reminds us that quitting smoking in your older years can still result in numerous health benefits, including:

  • Lower risk of heart disease, through reduced heart rate and blood pressure

  • Lower risk of cancer, stroke and lung disease

  • Improved blood circulation

  • Improved sense of taste and smell

  • Cough less and do not feel out of breath as often as before

So it’s never too late to take steps to end your smoking habit. Even those who start in their 60s can cut their heart disease risk in eight years or less -- helping you make the most of your most magical years in life.

At Sundial Lakeview Retirement Residence, we have designed our Orillia retirement home experience around healthy activities that are good for you heart (and soul) -- from our fully equipped exercise room, to our programmed group outings and activities in our recreational spaces and meal menus designed for healthy nutrition, we do everything with your health and wellness in mind.
We are proud to help our residents live life to the fullest in the Orillia-Barrie retirement area. If you would like to find out more, whether for yourself or a loved one, please contact us today to book a complimentary tour of our facilities.

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