Heart disease is the leading cause of death in the United States, with around 84 million people in the country living with some form of cardiovascular disease. Seniors need to be vigilant about maintaining a healthy and steady heart rate as that is a good indicator of a cardiovascular system that is working well. Here are a few ways for seniors to maintain a healthy heart rate that will enable them to fully enjoy their golden years.
Regular exercise keeps the heart functioning at an optimal level. Seniors should do their best to get 30 minutes of moderate aerobic activity 3 to 5 times a week. The more you work out, the more your heart becomes used to the training, allowing your heart rate to remain steady even when you are resting or performing less intensive activities.
Stick to a Nutritious Diet
A nutrient-rich and balanced diet keeps the heart working well. Seniors should be sure to consume their recommended intake of fruits, vegetables, whole grains, nuts, and lean meats regularly. Everyone can enjoy a delicious treat now and then, but a regular diet filled with trans fats, sugar, and unsaturated fats can increase cholesterol, triglycerides, and LDL. When consumed in excess, these can clog blood vessels and interfere with regular blood flow, making the heart have to pump harder and faster. Cholesterol-lowering foods are great for a diet that helps seniors prevent heart disease and maintain a healthy heart rate.
Get a Good Night’s Sleep
Healthcare providers recommend that seniors should get between seven to nine hours of sleep. In a study published by the European Heart Journal that followed close to half a million people over a 25-year duration, it was found that people who got less than 7 hours of sleep each night were almost 50% more likely to develop coronary heart disease.
Maintain a Healthy Weight
Excessive body weight strains the heart, causing simple tasks such as walking up the stairs or jogging to increase heart rate exponentially. High cholesterol levels and blood pressure is also common in overweight adults. While diet is a key factor in maintaining a healthy weight, exercise also helps seniors keep trim.
A stressful situation can cause the heart rate to elevate. An individual facing chronic stress faces the risk of developing heart conditions. Relieving stress levels is key to maintaining a healthy, stable heart rate. This can be done through increasing social activity, keeping up with a hobby, or spending time on other enjoyable and healthy activities.
A Healthy Heart Rate, a Healthy You
Keeping your heart rate healthy requires a comprehensive effort involving diet, exercise, and getting plenty of mental and social stimulation. To enjoy your golden years to the fullest, you must take care of your body and mind. Conservatory At Alden Bridge’s Dimensions Health & Fitness program provides comprehensive wellness programs led by professional team members to help seniors maintain their best quality of life. The complimentary health screenings available under the program also help track conditions such as blood pressure, vision, and hearing so that you’ll always be on top of your health.