Tips, Tricks, and Motivation

Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health.

Heart disease is a leading cause of death for both men and women in the United States. Most middle-aged and young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk for heart disease.

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship.

Follow these heart-healthy lifestyle tips to protect your heart. It will be easier and more successful if you work on them with others.

• • • Be more physically active. Invite family, friends, colleagues, or members of your community to join you in your efforts.
      
      
    • Maintain a healthy weight. Find someone in your friend group, at work, or in your family who also wants to reach or maintain a healthy weight. Agree to do healthy activities, like walking or cooking a healthy meal, at the same time, even if you can’t be together.
      
      
    • Eat a nutritious diet. We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier.
      
      
    • Quit smoking. To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does.
      
      
    • Reduce stress. Reducing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together.
      
      
    • Get 7-8 hours of quality sleep. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Instead of looking at your phone or the TV before bed, relax by listening to music, reading, or taking a bath.
      
      
    • Track your heart health stats. Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort.

You don’t have to make big changes all at once. Small steps will get you where you want to go!