Adopting a healthy lifestyle is more challenging than ever in today's fast-paced, digitally-driven world. However, making mindful choices about your lifestyle can significantly improve your quality of life and long-term health.
A healthy lifestyle is a daily commitment and, as women, we can lead our friends and family by promoting healthier habits throughout life. Here’s a guide to adopting a healthier lifestyle to reduce the risk of heart disease, cancer, depression and cognitive impairment.
1. Regular physical activity
Physical activity is a cornerstone of a healthy lifestyle. Exercise improves cardiovascular health, strengthens muscles and enhances flexibility. It also releases endorphins, which are natural mood lifters. Incorporate a mix of aerobic activities, such as walking, running or cycling, along with strength training exercises like weightlifting or yoga.
The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening exercises on two or more days. Exercise should be an intentional, timed physical activity.
Be wary of the mindset “I don’t formally exercise, but I’m active.” While some people have physically demanding jobs, many overestimate their activity levels. Half of U.S. adults do not meet the minimum physical activity recommendations. On average, U.S. adults spend about seven hours a day on sedentary activities, eight hours on light activities and only 0.2 hours on moderate to vigorous activities.
Increased sedentary behavior is associated with worse health outcomes, such as weight gain, high blood pressure, cholesterol issues and elevated blood sugar levels. Being intentional about increasing moderate activity and reducing sedentary behavior is essential to maintaining health in today’s environment.
- 150 minutes of moderate aerobic activity per week: Moderate activities include brisk walking (2.4-4 mph or 1.5 miles in 30 minutes, though this should be individualized based on each person’s fitness level), biking, ballroom dancing, active yoga or water aerobics.
- 75 minutes of vigorous activity per week: Vigorous activities include jogging/running, biking (typically over 10 mph), singles tennis or swimming laps.
- Sedentary activity: This includes anything done in a sitting, lying or recumbent posture, such as sitting at a desk, computer work, watching TV and phone scrolling.
Easy tip: Trade one 30-minute TV show or phone scrolling session for a 30-minute walk.
Consistency in exercise is more important than intensity.
2. Diet and weight management
A balanced diet is fundamental to a healthy lifestyle. A healthy diet should emphasize vegetables, fruits, nuts, whole grains, lean proteins and fish. Minimize trans fats, red meat, processed meats, simple sugars, refined carbohydrates and sweetened beverages.
If you are overweight or obese, the goal should be to improve your health. Studies show that losing 5%-10% of your body weight can significantly improve blood pressure, blood sugar levels and cholesterol. It’s more important to lose 5%-10% of your weight and maintain that loss than to experience drastic weight loss followed by regain. Yo-yo dieting and weight cycling are linked to poor health outcomes.
To lose weight, the general recommendation is to reduce caloric intake. While a personalized diet plan is ideal, a typical recommendation for healthy weight loss is to reduce calories by about 500 kcal/day. This can often be achieved by limiting women to 1,200-1,500 kcal/day.
Again, consistency in diet and weight management is more important than intensity.
3. Tobacco cessation
Tobacco use is a leading cause of death, disability and disease in the U.S. Nearly one-third of heart disease deaths are attributed to tobacco use or secondhand smoke. Even low levels of tobacco use increase the risk of heart attack. While the long-term effects of electronic nicotine delivery systems (ENDS) or e-cigarettes are not yet fully understood, they may increase the risk of heart and lung disease. In young adults with chronic e-cigarette use, there is an increase in oxidative stress and sympathetic stimulation, which are associated with poor long-term health outcomes.
4. Cardiovascular risk factors: Hypertension, diabetes and hyperlipidemia
It’s important to know your cardiovascular risk factors and discuss prevention strategies with your health care provider.
- Blood pressure: Nearly half of U.S. adults have hypertension. Normal blood pressure is under 120/80, while hypertension is defined as blood pressure over 130/80.
- Diabetes: The development and progression of diabetes are heavily influenced by diet, physical activity and weight. One-third of U.S. adults have prediabetes and are at significant risk of developing diabetes. Fasting blood sugar levels and/or hemoglobin A1C should be discussed with your health care provider, especially if you have a family history of diabetes or are overweight/obese.
- Cholesterol: Know your cholesterol levels and discuss preventive strategies with your health care provider. In certain intermediate-risk adults over the age of 40, a coronary artery calcium score can be used to screen for early heart disease and guide the treatment of high cholesterol.
Conclusion: Healthy habits for building a strong foundation
Small, consistent changes often yield the most significant benefits over time. Developing healthy habits, such as mindful eating, regular exercise and limiting sedentary behavior, can lead to lasting improvements in your health and by influence, the health of your family.
Find more healthy tips from Northside Hospital Heart Institute.
Source: 2019 ACC/AHA Guideline on Primary Prevention of Cardiovascular Disease
