If you find the idea of “getting healthy” or “getting in shape” daunting, you’re not the only one. It’s one of the most frequently-voiced concerns that people have: the idea that they will have to spend all day in the gym, cut out all enjoyable foods, and spend every day feeling like they’re missing out on enjoying themselves.
The good news is this isn’t accurate.
Becoming healthy and improving cardiovascular health is the result of consistent and sustainable action, not of torturing yourself or putting your body through short-term stress for rapid results.
Tips to improve cardiovascular health
Making positive changes in your heart health doesn’t need to be a great undertaking. In fact, small and simple changes, when done consistently, make the greatest difference – many of which you could start doing right now. And the best part is by doing them consistently, you create new habits so you’ll not need to convince yourself to perform them over time – it’ll just be part of your routine.
Some of the changes that have the highest immediate impact include:
- Intentional movement. One of the best things you can do for your heart is get regular exercise, either with resistance training or cardio. I suggest starting with small increments of mindful movement, such as taking the stairs at work or going on small walks. Just 30 minutes a day of moderate intensity activity can make a significant difference by improving insulin sensitivity and strengthening the heart.
- Eating more whole foods. If it doesn’t come from the ground or eat food from the earth, it shouldn’t be a part of your diet. This change can be implemented slowly, starting by how and when you shop. Choose to pair more fruits and vegetables with your meals, and opt for less processed snacks. A diet rich in fresh produce has been linked with better heart health, among other things.
- Reducing stress. Stress can take a toll on heart health in many ways, so if you work in a high impact career field, it will be important to manage it as much as possible. You may want to improve your workplace heart health by finding new ways of unplugging and detaching after hours.
- Getting enough sleep. Most people need around eight hours of sleep per night, although this number will vary based on your individual needs. Getting enough rest is vital for heart health, as it helps to reduce stress and inflammation.
Each of these changes, although small, will have a big impact on your metabolic health. As you remain consistent, you’ll start to reap the benefits in spades – and for more than just your heart.
How fast you can start improving heart health
The speed at which you can improve your heart health depends on a number of personal factors. How much you weigh, how often you exercise, and how many changes you make will directly impact your time to improvement.
With continued changes, some studies indicate the presence of heart healing factors in about three months. Others suggest much more expedient timelines, with results registering in four weeks.
It’s never too late to work toward metabolic health. Even if you apply just one or two changes today, the results you see tomorrow will be more than worth the effort.
How to start cardiovascular training
Heart health is not a race, nor is it a competition. If you have been newly diagnosed with certain heart conditions, you may want to ease into the changes gradually. Not only will this help you feel less overwhelmed, but it may help you stick to new habits for a longer period of time.
Start with just one or two changes at first, then work toward a more advanced regimen over time. For example, try getting eight full hours of sleep for one month, then pair your new habit with a shopping list of unprocessed foods.
Exercise should always be introduced slowly. Never lift more weight than you can handle, and don’t perform cardio work that’s outside your current capacity.
It’s always a good idea to speak with a physician about your cardiovascular training options, particularly if you have special dietary or exercise restrictions. Talk to your primary care provider about your heart health goals and targets.