"Rest a While, Run a Mile";
on this Heart Day to motivate yourself to be active. Try to make simple healthy
lifestyle choices such as exercising regularly, using stairs instead of
elevators, abstaining from tobacco and alcohol.
"Exercise should be regarded as tribute to the heart." - Gene Tunney
has been marked as the "World Heart Day" to focus on Cardiovascular Disease
(CVD) which is said to be the world's number one killer. Around 17.3 million deaths occur due to CVD and
this is expected to rise to 23 million by 2030.
The key risk factors
are unhealthy diet,
sedentary lifestyle, tobacco use, and blood pressure; controlling these factors
usually reduces the risk of CVD. Though CVD affects individually,
environmental factors contribute to its occurrence.
unhealthy produce, easy availability of tobacco-related products etc., act as
barriers that restrict us from making healthy lifestyle choices. It only takes
little steps to stay healthy and it starts from places where you live, work and
The main barriers that stop
individuals from making heart healthy choices include:
of balanced meals, poor hygiene at schools and offices.
exposure to second-hand smoke, polluted environments, tobacco and alcohol
of good green parks and gardens to walk or exercise
of motivation to cycle or jog with friends or in a group
environments motivates you to be healthy. On this heart day focus on making
changes at your home, office and parks or playgrounds where your children play.
Healthy Choices At your Home
fresh green vegetables and include it in your everyday diet
sugary foods and munch on nuts, pumpkin seeds instead
atleast two different fresh fruits daily
spinach and pack healthy lunches for your children
on calcium-rich foods such as milk, yogurt
your family from consuming chips, soda, processed foods
Keep CVD risk
factors at bay
smoking, alcohol consumption at home
- Be exemplary to your children by restricting such
activities at home
your children about ill-effects of tobacco-related products and also about
the diseases associated with it.
sure all your family members visit the family doctor atleast once in a
month for master health check-up.
a record of your family members' weight, blood pressure, blood sugar and
about symptoms of cardiac arrest, stroke and other heart diseases
your family about first-aid measures on heart attacks and what to do if
any of your family members experience the same.
to your family doctor and know about treatment and prevention methods of
of CVD occurs at home, so beware about its risk factors and treatment
healthy choices at your workplace
sure you eat fresh and fully cooked meals at work
healthy lunches from home and avoid outside foods
Exercise at work
sitting for long hours, take a stroll on the corridor for every 2-3 hours
the staircase instead of elevators
a group at your workplace to engage in activities such as jogging, cycling
your colleagues to work out daily
routine working hours to keep your body stable
stress as it plays a very important role in CVD
your time while completing tasks and avoid postponing your work
work late nights. Have a good night's sleep of about 8 hours.
your colleagues stay away from cigarettes at office
addicts to quit by organizing smoking intervention programs at office
smoking in and around workplaces including parks or in canteens to prevent
exposure to second-hand smoking
healthy choices at places you play
need time and freedom to play. It's not a luxury but a necessity. In today's
world, children play virtually, not physically. Cholesterol and fat majorly contribute to heart
and other heart diseases. Therefore ensure you add physical
activity in your day-to-day lifestyle.
Be on the move
yourself to be active.
brisk 15-mins walk daily can keep you healthy
the bikes and walk to your grocery store or shopping mall
in marathons and cyclathons
the treadmill while watching T.V
yoga to keep your body flexible
It's never too late to start! So, on
this world heart day, make all these heart healthy choices to keep CVD at bay.