February is heart month, which comes as no surprise when so many people choose to celebrate the St. Valentine holiday – hearts are everywhere! Plastered on windows, and strung up on banners, products, cards, everything you can imagine seems to have a heart on it this month.
What is ‘Heart Month’ really about though? Heart Month is the time of year we choose to bring an awareness to the importance of cardiovascular health. Today we are choosing to focus on some recent Canadian studies about the growing link between Diabetes and Heart Disease.
People with diabetes are at very high risk of heart disease – also known as cardiovascular disease. The estimated prediabetes prevalence in Canada (among adults 20+) was at 5.7million (21%) in 2015. This number is expected to rise by 44% by 2025. (Diabetes Canada)
Individuals with diabetes are over 3 times more likely to be hospitalized with cardiovascular disease. (Diabetes Canada)
The good news is that you can largely reduce your risk of heart disease by paying careful attention to all of their risk factors. Achieving and maintaining a healthy weight through regular physical activity and healthy eating is one of the most important things you can do.
We understand that this can seem like a big task, a large undertaking, and even an overwhelming thought for some. For those at risk of prediabetes, and those have diabetes you are often taking on the undoing of a lifetime of habits. It is important to remember that although change is important – change does not happen overnight.
Instead of looking at the big picture, or the overwhelming task, take a look at these small changes and simple steps towards a healthier heart this year. Once you get going, you may find that change doesn’t have to be ‘so overwhelming’. This small step approach may take a little longer, but is often the motivating factor to making some long term and life altering changes!
5 simple steps towards a healthier heart this February:
- 10 minutes of walking: If exercise or physical activity isn’t a part of your daily routine right now, walking is the place to start! Schedule in a walk around the block each day at a convenient time. Finding the sidewalks too icy, or finding your time a little late in the day? Come use our treadmills/elliptical to get in those 10 minutes in our warm and bright cardio mezzanine!
- 1 (extra) fruit/vegetable a day: Fruits and Veggies are still available even though the ground around here might be frozen! Stock up with a couple of your favorites (or the ones you can tolerate!) and aim for at least 1 (or 1 more than what you were previously eating) a day!
- Give yourself a lift: Cleaning out some closets ? Organizing your desk at work? Any 2-3 pound item can become a hand weight! We know, it sounds silly but lifting the objects you naturally pick up in a day over head or out in front of you starts to tone up those arm muscles without wasting any time!
- Make your first meal count: you’ve heard it a million times before, but here it is again – breakfast is the most important meal of the day, so make it count! Focus on healthy, whole food sources of protein, a little fat, and a little carbs!
- Breathe Deeply: Try taking 5 minutes when you wake up or before bed to calm your mind, and focus on your breathing. Take 45 minutes of your day to do one of our yoga classes – our Thursday 12:00pm gentle yoga is attainable for even the most beginner yogi!
Here at NRG we have a multitude of resources to help you on this Journey – a partnership with True Roots Health Care for all your nutrition needs and Free Fitness consultations (click here to book one now!) to help you develop an individualized plan are just a couple of these great resources!
We wish you best in keeping your heart healthy and happy this February and hope to see you at NRG soon!