Tip 1: Walk it
Walking is in my top 3 favourite exercises, and you should never underestimate how powerful walking is. This natural low-impact exercise helps to keep your heart strong. Try this in your lunch hour: just grab your coat and head out and walk as far as you can for 10 minutes, then turn around and walk back. Hey presto, that is 20 minutes, and you still have 40 minutes left to enjoy your lunch.
Tip 2: Ditch the salt
So many foods are already full of salt, and too much salt in your diet is bad for your heart, and can increase your blood pressure. So swap salt for herbs and spices. This way you can still sprinkle on flavour to your food. One seasoning that I like to use myself is dried coriander with pink peppercorns and a little drizzle of lime.
Tip 3: The 20-Minute Rule
Every 20 minutes be active, especially if you are seated at a desk, as sitting for long periods slows the body down, and allows it to become lazy. So move about and keep it on track, and even if it is just a quick 20-second walk around the office, this will keep everything ticking away nicely.
Tip 4: Drink 3 of your 5 a day
Smoothies are a great way to ensure you are getting your vitamins, so try this one of mine: the “Love Your Heart Smoothie”.
Ingredients:-1 carrot, 1 pear, 2 small cooked beetroots.
Thoroughly wash ingredients and then simply throw them whole into your juicer. Once juiced then drink This is super rich in Vitamin C, and the beetroot is great for your heart.
Tip 5: Treat yourself
Each month set out your weekly fitness goals, which could be as simple as walking 20 minutes every day. Then at the end of the month, if you have achieved this, buy yourself a healthy gift, like a snazzy pair of trainers or a juicing machine.
Tip 6: Add Fish
Fish is an excellent source of omega-3 fats which can help to protect your heart, so aim to have a fish dish twice a week. This one of mine here is a double treat for your heart, as it has both salmon and beetroot: simply take some cooked salmon and add some rocket, goat’s cheese and cooked beetroot.
Tip 7: Get plenty of ZZZs
Sleeping is important, as this is when our body heals itself, and if we don’t get enough sleep, we simply don’t function on all cylinders the next day, and we slow our calorie burn down, so we can easily end up gaining weight, and then we can become more stressed, leading to a potential vicious circle. A good 7- 8 hours should help keep you in shape and less stressed.
Tip 8: Become your own Champion
There is no easier way to get fit than to sign up to a charity event. This gives you the motivation, and then also the reward, and an uplifting feeling of knowing what you have achieved. Take part in a charity event with The British Heart Foundation.
Tip 9: Back to school
Swap watching an hour of telly for learning online about how to live a healthier life. With Google and Youtube you can find the answer to everything, so learn some new healthy recipes or other tips and ideas on well being.
Tip 10: Buy more shoes
By this I mean keep pairs of trainers in the car, at work and by the front door, so that wherever you are you can slip into them and go and spoil your heart with a quick workout.