Protecting Your Heart: Essential Tips for a Healthy and Active Summer

After a sluggish winter season, spring can be a wonderful time to reconnect with nature and enjoy movement, followed by summer with its abundance of activities and trips. However, it's important to respect your body's limits, as even light daily activity can offer tangible benefits for heart health. Consistency is more important than intensity.

Busy lifestyles and long days spent sitting at desks for work add to the seasonal challenges that can lead to decreased physical activity. Moreover, lack of movement can weaken the body, requiring some time to regain its optimal condition. At the same time, stress increases the burden on the heart.

Here are some doctor-approved tips to protect your heart health during the holiday season:

Heart Health: Important Information

Your heart needs more care from you – Source: Pexels - Engin Akyurt

The heart beats about 2.5 billion times over the average human lifespan, pushing millions of liters of blood to every part of the body. This constant flow carries oxygen, fuel, hormones, and other compounds, along with a large number of essential cells, according to Harvard Health. It also removes metabolic waste.

Given the amount of continuous work the heart performs, it’s impressive how efficiently it operates for so long. However, it can be compromised due to poor diet, lack of exercise, smoking, infections, genetic issues, and more.

One of the main problems is atherosclerosis, which involves the buildup of cholesterol-rich deposits (plaques) inside the arteries. These plaques can restrict blood flow through arteries that supply the heart (coronary arteries) and others throughout the body. If plaques rupture, they can cause a heart attack or stroke.

While many people develop cardiovascular disease as they age, it’s not inevitable. Leading a healthy lifestyle—especially if started early—plays a major role in preventing cardiovascular disease. Lifestyle changes and medications can stop harmful factors like high blood pressure or high cholesterol before they cause damage. Additionally, various medications, surgical procedures, and devices can support the heart in the event of damage.

Tips for Protecting Your Heart in the Summer

Dr. Josia Wamel, a cardiologist at Mayo Clinic Healthcare in London, offers five tips to protect your heart when becoming active again after a period of inactivity:

1. Start Physical Activity Gradually
   After a long period of inactivity, it's important not to jump straight into strenuous tasks. Start with light activities like walking or gentle stretching, and then gradually increase the intensity. This helps reduce the risk of injury or sudden cardiac stress.

2. Dedicate Time to Warm-Up
   Before starting any physical activity, spend time warming up, and also cooling down afterward. Whether you’re gardening or going for a long walk, taking 5–10 minutes to warm up prepares your muscles and heart for the activity. Cooling down helps your body return to normal and prevents dizziness or low blood pressure.

3. Pay Attention to Your Body’s Signals
   If you feel discomfort in your chest, unusual shortness of breath, dizziness, or palpitations, stop immediately and seek medical attention. These symptoms could signal a heart issue, especially for those who haven’t been active in a while.

4. Stay Hydrated
   Dehydration and heat can place extra strain on the heart, especially in older adults. Wear layers you can remove as you warm up, and drink water regularly—even if you’re not feeling thirsty.

5. Consult Your Doctor If You Have a Chronic Condition
   If you have heart disease or known risk factors, consult your doctor before starting any new, physically demanding activity. People with high blood pressure, diabetes, or a history of heart disease should check with their physician before doing strenuous outdoor tasks.