Day and night, your hardworking heart is always on the job. Why not return the favor by building heart-healthy habits into your workday routine? Here's one reason you might want to do that.
Heart disease is a leading cause of death in the U.S. It can lead to a heart attack, and it often starts quietly when plaque deposits inside arteries restrict blood flow to the heart. It's important to check in with your doctor to find out about your risk of heart disease and also to pay attention to any early signs of heart trouble. Signs may include:
• Chest discomfort (angina) that comes and goes with exercise or stress and which may spread to the upper body, jaw or neck.
• Shortness of breath.
• Fatigue.
If you notice these symptoms, schedule a checkup. If you suspect a heart attack—for instance, if the chest pain lasts longer than a few minutes—don't wait. Call 911 immediately.
You can reduce your chances of experiencing any of these warning signs by adopting heart-healthy habits. You can start small, even while you're at work. For example:
1. Pack a heart-healthy lunch. Heart-healthy foods include lean proteins, whole grains, fruits, veggies, and fat-free or low-fat dairy. For example, try a turkey sandwich on whole-wheat bread with low-fat cheese, precut veggies and a piece of fruit.
2. Take active breaks. Instead of scrolling through your phone or grabbing a coffee, take a 10-minute walk.
3. Park farther away from your workspace. That way you get in extra walking steps. If you take public transit, get off a stop or two early. Better yet, walk or cycle all the way to work, if possible.
4. Keep calm. Feeling stressed? Close your eyes and take a few deep breaths. Keep a stress ball you can squeeze at your desk.
5. Take a stand. Stand up and stretch at regular intervals during the day. Working at a stand-up desk is a great way to reduce sedentary time while staying productive.
Sources: American Heart Association; National Heart, Lung, and Blood Institute; National Institute on Aging