What can senior citizens do to improve their cardiovascular (heart and blood vessels) health?
As people age, cardiovascular health gets more critical. Senior adults need to pay more attention to their activities to decrease heart disease in the future. Here are some tips to have a healthier heart.
• Do More Cardio exercises. It’s a fact that older people’s muscles amount and density of bones are much less than younger people’s, and it causes more difficulty daily. To prevent, senior people must increase their physical activities to remain strong and reduce the pace of losing muscles. You don’t need to participate in a marathon or do some martial arts as a senior adult! In many cases, only a morning jog would be enough. At least 30 minutes of cardio activities such as biking, swimming, simple jog, or yoga per day can significantly improve your cardiovascular health. As soon as you start cardio exercises, the heartbeat rate will increase, and the more heartbeat rate, the more blood will pump through the heart. The result is stronger heart and body muscles. For better guidance and to avoid injury, it’s recommended to ask your doctor about appropriate activities.
• Avoid stress as much as you can. Being under stress is harmful to youth and older adults, but it’s more dangerous for seniors. Being stressful can cause high blood pressure, leading to an increased risk of heart attack, stroke, and mental health damage. In many cases, these side effects are Irrecoverable. So it’s essential for everyone, especially older people, to reduce their stress levels on a daily basis. There are many methods and techniques due to stress reduction, such as extended breathing techniques, meditating, or reading. According to some researches, only 6 minutes of reading can reduce the stress level up to 60 percent. It also helps you to have a more peaceful mind and release from tensions.
• Quit smoking right now! Smoking kills, and that’s the fact! If you want to improve your cardiovascular health, you have to stop smoking as soon as possible. It’s crystal clear to everyone that smoking has many horrible effects on stroke, heart disease, lung cancer, and nerve system damage. But the good news is all of these risks will decrease as soon as you quit smoking, and as more time passes, you can feel the improvement tangibly. Yes! Quitting smoking is not as easy as a piece of cake! But you can do it with different kinds of methods. Nowadays, there are so many applications that help smokers to quit, thanks to technological development.
First of all, it’s wise to stop smoking and drinking and then check with their doctor and do some tests.
Exercise regularly; eat healthy (lots of vegetables and protein). Interval training improves cardiovascular fitness very fast. However, seniors may need to avoid specific activities depending on the situation.
Medication is also often part of improving cardiovascular health. Statins and blood pressure medications can extend lifespan by protecting blood vessels from plague deposits and infarction.
Natural products such as psyllium husk and flax can absorb some cholesterol from food and improve LDL- or “bad” cholesterol levels.
Building cardiovascular health in the human heart can reduce the risk of heart disease by improving the function of the lungs and blood vessels.
As you age, the risk of developing heart disease increases. That’s why it’s so vital for seniors looking to improve their heart health.
Heart-friendly exercises can benefit those in their 60s, 70s, and 80s. You can try brisk walking, cycling, dancing, or doing water aerobics. Before starting a routine, consult your doctor. If you’ve never smoked a cigarette —or if you’ve quitted recently—congrats! You helped your heart and lungs big time. If not, don’t worry if you’re still having problems stopping. There are so many resources to help you, like apps and support groups.
A solid nutritional plan is the most effective way to lose or maintain a healthy weight. Consult with your doctor and, if required, follow a specific heart-friendly diet. By the way, check the numbers! What’s your cholesterol level? How’s your blood pressure? These two can have a massive effect on heart health. Make regular appointments with your doctor to check your cholesterol and blood pressure. Don’t ever miss the magical Omega-3!
A “healthy” kind of fatty acid is beneficial to the heart. Get enough Omega-3s through two meals of fatty fish per week, “Omega-3” supplements can help those who don’t.
Every senior needs to follow five general rules to keep healthy:
1. Follow a healthy diet to stay in shape.
2. Walk for 30 minutes a day.
3. Quit smoking.
4. Exercise regularly with the permission of their doctors.
5. Quit drinking alcohol.