Q. I’ll be turning 70 next year, and lately I’ve found myself thinking a lot more about my heart health. Heart disease runs in my family, and it’s hard to ignore that my dad passed away from a heart attack in his 80s. I know genetics isn’t everything, but they’re always in the back of my mind.
I’ve generally tried to take care of myself. I take my cholesterol medication every day as prescribed, and my blood pressure has been staying in a healthy range, according to my doctor. Still, this winter hasn’t helped. I’ve put on a little extra weight, and the colder-than-usual weather has made it tough to get outside for my regular walks. What used to be a daily habit has turned into an occasional one, and I can feel the difference in my energy.
I want to improve my heart health before I hit 70, but I’m not sure where to start. I don’t want to wait until something goes wrong to take this seriously. How can I make realistic changes now, especially when motivation feels harder?
A. First, I want to say this: the fact that you’re thinking about heart health now, instead of ignoring it, already puts you on the right path. I applaud your willingness to make changes for your heart health.
Family history can feel heavy, especially when you’ve seen firsthand what heart disease can do. Remember that you’re not your father. You’re already doing several things right by taking your cholesterol medication consistently and keeping your blood pressure under control.
Winter weight gain is incredibly common, especially when routines are disrupted by the weather. Rather than focusing on what you haven’t done, try shifting your attention to what is realistic right now. Since outdoor walks are hit or miss, try at-home workouts. You can find a wide range of fitness videos on platforms like YouTube, from chair aerobics to strength training and yoga. I also suggest enrolling in an older adult fitness class at your local YMCA or fitness center, especially if you want added accountability. Additionally, I encourage you to take movement breaks throughout your day. Ten minutes here and there can add up to extra steps and also support your heart health. When motivation seems to be missing, remember that it often follows action. Start by taking small steps towards your goal, almost as if it’s too easy. Think that you’ll only do the first five minutes of your fitness video, knowing you’ll likely finish it once you get started. Once spring arrives, you’ll already have momentum.
It’s also worth paying attention to the quieter habits that support heart health, like what you eat and how you sleep. You don’t need a strict diet to make a difference. Small shifts, like cutting back on processed foods, watching portion sizes, and adding more fruits, vegetables, and lean proteins, can go a long way. Sleep also matters. Poor or inconsistent sleep can affect blood pressure, weight, and energy levels. Aim for a steady bedtime routine and get enough rest to feel refreshed, even if that means adjusting expectations as your body changes.
Finally, it may also help to have a conversation with your doctor about your goals, not just your numbers. Ask what kind of movement, weight changes, or lifestyle tweaks would make the biggest difference for you. Heart health isn’t about perfection; it’s about steady, manageable habits over time.
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