lifestyle

Walking is one of the most accessible forms of exercise and offers countless health benefits, and with modern technology, more and more individuals are aware of their daily step count, or lack of. Using a smartwatch, Fitbit or an inexpensive traditional pedometer can help you know how active you are most days and set healthy and practical goals. Getting those steps in can be a breeze or seem nearly impossible for some. Many factors, such as lifestyle, family, profession, and location, can influence your ability to make walking part of your regular exercise. However, it’s worth the effort, as staying active and upping your step count can improve your overall health and may even increase your lifespan. 

How walking keeps you healthy

 From weight management to cardiovascular health and strength building, the benefits of regular walking can significantly improve one’s overall health. Individuals will also notice that walking can lead to increased energy levels, better sleep and mental well-being. Unsurprisingly, all of these health benefits can lead to lower risks of disease and an increase in lifespan. However, knowing the benefits of walking is easy, but increasing your step count can be challenging, especially if you spend most of your day at a desk. 

Related Read: How to Start a Walking Routine

Here are some easy ways to integrate walking into your everyday life. 

How to easily increase your step count

1. Take the stairs – if you’re going up a flight or two at work or in an office building for an appointment, taking the stairs is a great way to get in a few extra steps. It may even be quicker than waiting for the elevator!

2. Park farther from the entrance – parking towards the back of a parking lot is another easy way to get in a few extra steps daily.

Read: Top Ten Tips for Choosing Heart-Healthy Snacks

3. Make walking a habit – incorporate walking into your daily rhythms. Consider including a brisk walk into your lunch hour, each morning when you start your day or in the evening before dinner. 

4. Walk while you scroll – multitask and get in some movement while scrolling social media or while taking a phone call. Of course, be sure to stay safe and alert while doing so!

It’s easy to feel so busy in our day-to-day lives that carving out time for a walk can seem difficult. However, when you make an effort, you’ll find pockets of time to move your body and improve your overall health. The time you take now to keep your heart and body healthy will pay off in the long run with increased endurance and flexibility, lower risks of illnesses and disease and improved longevity.  

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.

Maintaining a healthy heart requires a balanced diet and regular exercise. One way to promote heart health is by making healthy snack choices. Snacking is a great way to curb hunger between meals and prevent overeating during meals. However, not all snacks are created equal. Here are our top ten tips for choosing heart-healthy snacks.

1. Choose whole foods

Whole foods are foods that are minimally processed and contain no added sugars or fats. These foods are typically high in nutrients and low in calories. Some examples of whole foods include fruits, vegetables, nuts, and seeds. These foods are great choices for snacking because they are nutrient-dense and can help keep you feeling full and satisfied.

2. Look for snacks high in fiber

Fiber is an important nutrient for heart health. It helps to lower cholesterol levels and regulate blood sugar levels. Snacks that are high in fiber can help you feel full and satisfied for longer periods of time. Some high-fiber snack options include fresh fruits and vegetables, whole grain crackers, and nuts.

3. Avoid processed foods

Processed foods are often high in added sugars, unhealthy fats, and sodium. These foods can contribute to weight gain, high blood pressure, and other health problems. Examples of processed foods include chips, cookies, and candy. Instead of choosing these snacks, opt for whole foods or minimally processed snacks.

4. Watch your portion sizes

Even healthy snacks can be high in calories if consumed in large quantities. It’s important to watch your portion sizes when snacking. One serving of nuts is typically a small handful, while one serving of fruit is about the size of a tennis ball. Use measuring cups or a food scale to help you determine the appropriate portion size for your snacks.

Related: Are You Eating Enough Fiber for Heart Health?  

5. Choose snacks that are low in sodium

Excess sodium intake can contribute to high blood pressure, which is a risk factor for heart disease. When choosing snacks, look for options that are low in sodium. Some examples of low-sodium snacks include fresh fruits and vegetables, unsalted nuts, and low-sodium crackers.

6. Opt for healthy fats

Not all fats are bad for your heart. Healthy fats, such as those found in nuts and seeds, can actually improve heart health. These fats can help lower cholesterol levels and reduce the risk of heart disease. Other sources of healthy fats include avocado and olive oil.

7. Plan ahead

Planning ahead can help you make healthier snack choices. When you’re hungry and in a rush, it can be easy to reach for unhealthy snack options. Plan your snacks ahead of time and keep them on hand so you always have a healthy option available.

8. Read those labels

As food companies work to provide healthier snacks, consumers need to look beyond terms like “healthy” or “natural” on the label. That “healthy” nutrition bar might have more calories than a candy bar. Also check for added sugars and high levels of sodium.

9. Watch the beverages

Drinks count as you keep track of between-meal calories. Many people are aware of the calories in soda but might overlook what’s in juice or their coffee drink. Consider options such as plain or sparkling water, unsweetened tea or coffee, or a small glass of 100% fruit juice.

10. Beware the break room

A 2019 study in the Journal of the Academy of Nutrition and Dietetics indicated that people commonly consumed food provided by vending machines, company cafeterias and friendly employers or colleagues – and that added an average of 1,300 calories to workers’ weekly totals. So if you work outside the home, consider taking your own healthy snacks with you.

Choosing heart-healthy snacks is an important part of maintaining a healthy heart. By choosing whole foods, high-fiber snacks, and healthy fats, you can promote heart health and reduce your risk of heart disease. Remember to watch your portion sizes and avoid processed foods as much as possible. With a little planning and preparation, you can make snacking a healthy part of your diet.

HeartCert CPR is your trusted training partner for CPR, ACLS, PALS, EMR, First Aid, CNA, IV, EKG and more, in Minnesota and throughout the United States.

HeartCert CPR courses include CPR/AED/First Aid, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), Certified Nursing Assistant training, IV training, EKG training, babysitter basics and more. Courses and certifications from both the American Heart Association and American Red Cross are available.

We are now offering virtual CPR courses and certifications, as well as safe in-person courses at all locations and our headquarters, HeartCert CPR Eagan.