Your heart is the engine that keeps your body running, and taking care of it should be a top priority. The good news? You have way more control over your heart health than you might think! By making small, intentional choices in your daily routine, you can keep your heart strong and feel your best. Here are four easy, proactive steps to start taking charge of your heart health today.
1. Move Your Body Every Day
Your heart loves it when you move! Regular physical activity helps lower blood pressure, improves circulation, and strengthens your heart muscle. Aim for at least 150 minutes of moderate-intensity exercise per week—think brisk walks, bike rides, or even a fun dance session. And if structured workouts aren’t your thing, no worries! Just find ways to stay active throughout the day, like taking the stairs, stretching, or playing with your kids or pets.
But if you really want to elevate your heart health, consider incorporating high-intensity workouts like CrossFit. CrossFit’s methodology focuses on constantly varied functional movements performed at high intensity, combining strength training, cardio, and mobility work to improve overall fitness. Unlike traditional steady-state cardio, these workouts push your cardiovascular system to adapt, making your heart stronger and more efficient over time. The goal isn’t just to be “average” in fitness—it’s to build a level of health and resilience that allows you to thrive in everyday life.
2. Eat to Nourish Your Heart
What you eat plays a huge role in your heart health. Focus on whole, nutrient-dense foods like colorful fruits and veggies, lean proteins, and healthy fats. Fiber-rich foods—like leafy greens, nuts, and whole grains—help keep cholesterol in check. And while treats are totally okay in moderation, try to limit processed foods, excess sugar, and too much salt. Small, simple changes in your eating habits can add up to big results!
3. Stress Less, Sleep More
Stress and lack of sleep can really take a toll on your heart. When you’re constantly stressed, your body pumps out hormones that raise blood pressure and inflammation—not great for heart health! Find ways to de-stress that work for you, like deep breathing, journaling, or spending time outdoors. And don’t skimp on sleep—your heart needs those 7-9 hours each night to recharge. A solid bedtime routine (hello, no screens before bed!) can make all the difference.
4. Know Your Numbers
Your health stats tell a story, and staying on top of them is key. Keep track of your blood pressure, cholesterol, blood sugar, and weight. Regular check-ups with your doctor can help you spot any potential concerns early. The more you know about your numbers, the more you can take control of your heart health and make adjustments as needed.
For additional information regarding health marchers check out this article from CrossFit.com. Are You Sick, Well, or Fit? Why You Need to Track Your Health Markers
Take Action Today
Taking care of your heart doesn’t have to be complicated. Move more, eat well, manage stress, and keep an eye on your health markers—it all adds up! The best part? Small, consistent steps lead to big, lasting results. Start today—your heart (and future self) will thank you!
We’re here to help you on your journey to better health. Our memberships include quarterly check-ins with our coaches to evaluate your goals, consistency, progress, and overall well-being. Let’s work together to keep you feeling strong and healthy!
Book a Free No Sweat Intro to map out a 90 day plan to better health with one of our experienced coaches. (Click Here) We have served the Port Richmond, Fishtown, Bridesburg, Old Richmond, and Northeast Philadelphia region for 15 years. We’re stronger together – and we’d love to show you what makes our gym transformative!