Kick-start your journey to a healthier heart on World Heart Day

Think about your daily or weekly exercise routine. You might include weights, yoga, floor exercises and pilates. Each exercise activates a different muscle group and helps you tone or build your muscles. However, we often forget that the heart is our most important muscle. Neglecting our heart health could lead to dire consequences. The 29th of September is commemorated as World Heart Day. It is an occasion to prioritise our heart health. Let’s learn more about World Heart Day.

According to the World Heart Federation’s World Heart Report, cardiovascular diseases caused 20.5 million deaths in 2021, accounting for one-third of all deaths[1]. In 2017, CVDs accounted for 26.6% of all deaths in India[2]. The incidence of heart attacks and ischemic strokes in India has increased substantially since 1990. The World Heart Federation works to raise awareness about the seriousness of CVDs and help people prevent them.

1] https://world-heart-federation.org/wp-content/uploads/World-Heart-Report-2023.pdf

[2] https://www.thelancet.com/journals/lansea/article/PIIS2772-3682(23)00016-1/fulltext

The World Heart Federation partnered with the World Heart Organisation (WHO) to mark the first World Heart Day on the 29th of September 2000. Every year, governments, schools and various healthcare organisations honour the day by raising awareness about the importance of having a healthy heart. The most common World Heart Day activities include health camps, seminars, and workshops that educate people about the importance of a balanced diet, regular exercise and an active lifestyle in preventing heart disease. World Heart Day reminds us of the importance of having a healthy heart. Minor changes to our lives can help us manage our heart health and beat CVDs.

Physically inactive individuals and those who consume tobacco, drink excessively and consume an unhealthy diet will likely develop a CVD. These behavioral risks can lead to obesity, high blood glucose levels, and hypertension. These symptoms indicate an increased risk of heart failure, stroke, or other health complications.

Heart attacks can occur at any time. Most often, individuals feel pain or discomfort in the centre of the chest. Symptoms typically include pain around the left shoulder, arms, jaw, back and elbows. Some people may experience difficulty breathing, light-headedness, cold sweats and nausea. 

The symptoms of a stroke are slightly different. Individuals may experience weakness of the face, arm or leg. Typically, a stroke will affect one side of the body and may cause numbness, confusion, loss of balance, and unconsciousness.

You can kick-start your journey to a healthier heart by incorporating healthy habits into your daily routine. Here’s a look at what you can do to keep your heart healthy and CVDs at bay:

Consuming tobacco and smoking can damage your heart, blood vessels and lungs. These habits increase your risk of developing a cardiovascular disease. Quitting tobacco is one of the best things you can do for your heart.

We’ve often heard the saying, “Sitting is the new smoking.” Most of us have office jobs where we remain seated for over six hours daily. We must balance our sedentary office lives with at least 30 to 60 minutes of physical activity. Regular exercise helps lower your blood pressure, reduces cholesterol levels, and enables you to maintain a healthy weight. If you’re looking for easy ways to add heart-healthy activities into your life, here are some options to consider:

A 30-minute brisk walk can improve circulation, lower blood pressure, and reduce your risk of heart disease. 

Swimming is an excellent full-body workout and is easy on your joints. It engages all major muscles, including the heart, to enhance cardiovascular fitness.

Yoga helps build strength and flexibility while reducing stress. Incorporating yoga into your weekly routine helps develop a healthier heart and mind.

Also Read: Yoga Asanas to Start Your Day

Climbing stairs helps get your heart pumping while exercising your leg muscles. Whenever you can, climb the stairs instead of taking the elevator. It’s the easiest way to incorporate heart-healthy exercises into your daily routine.

What you eat significantly impacts your heart health. Fruits and vegetables provide you with essential vitamins and minerals. Many fruits contain antioxidants, which help protect your heart against disease. Swap processed grains for whole grains and limit your intake of saturated and trans fats. Remember to drink adequate water to stay hydrated and healthy.

We often hear cautionary tales about healthy individuals who exercised and ate well but still succumbed to heart disease. Prolonged exposure to high levels of stress can impact your heart health. Identify methods to manage your stress. Yoga, meditation and deep breathing exercises can help.

Regular check-ups help your doctors identify early warning signs of potential heart issues. Health screenings and preventive healthcare allow timely intervention by doctors. They can help you take corrective measures to improve your health before requiring medication or surgery.

On World Heart Day, we celebrate the extraordinary organ that keeps us alive and thriving – our heart. It’s a day to reflect on the importance of heart health and commit to nurturing our hearts with care. We can reduce the risk of heart diseases and lead happier, healthier lives by engaging in heart-healthy exercises and adopting a lifestyle that prioritises cardiovascular well-being. Take charge of your heart health and inspire others to do the same on World Heart Day. Together, we can create a world where healthy hearts beat together for a brighter future.