May 20, 2024

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World Heart Day 2023: 5 ways to improve health, strengthen your heart

World Heart Day 2023: 5 ways to improve health, strengthen your heart

Heart disease and heart attacks are among the world’s leading causes of death; that’s why every year, the World Heart Federation (WHF) celebrates World Heart Day on September 29 to raise awareness of cardiovascular disease (CVD). The World Heart Day campaign encourages individuals and communities around the globe to do a health check and cut back on risk factors such as eating unhealthy foods, and smoking while engaging in mitigating, heart-healthy activities such as exercising. To inspire you to strengthen your hardest-working muscle, consider these five easy ways to take care of yourself and your heart.

What is World Heart Day?

World Heart Day is a holiday organized by the World Heart Federation to raise awareness of cardiovascular disease and how to prevent it.

When is World Heart Day 2023?

World Heart Day is today. It is observed annually on September 29.

Ways to take care of your heart

1. Get your heart rate up

Coil of jump rope against green background

Credit:
Reviewed / Malachi

Get your heart beating by jumping rope as your form of cardio.

Regular physical activity is key to a healthy lifestyle and in preventing heart disease among other chronic conditions, according to the Centers for Disease Control and Prevention (CDC). The easiest way to get in some cardio is by choosing to walk whenever you can. Whether it’s a lunchtime stroll with a friend or a longer walk to replace your commute, walking is a simple (and free) way to get moving. The CDC recommends walking 30 minutes a day, five days a week, if possible.

Another way to fit in more exercise during the week is by trading your commute for a bike ride. Give it a go while it’s still nice out—just make sure you’ve got a bike helmet. For everyday riders, we recommend the Giro Register, as it features a protection system that is meant to minimize the amount of head rotation that may occur in a fall, potentially mitigating the risk of brain damage.

Product image of Helmet MPC

Helmet MPC

Keep your head safe by using a helmet when doing activities like biking or skating.

Another great way to get your heart rate up is by jumping rope. It works your upper and lower legs, upper arms and your heart and lungs, according to the CDC. For a solid beginner’s jump rope, go for something lightweight like this top-rated jump rope on Amazon.

Product image of MALACHI Jump Rope

MALACHI Jump Rope

Jumping rope is a good way to get your heart rate going.

Or for an elevated workout, try a weighted jump rope. Our tester enjoyed the extra burn from using CrossRope, a set that lets you put the extra weight in the rope itself as well as in the handles.

Product image of Crossrope Jump Rope Get Strong Set

Crossrope Jump Rope Get Strong Set

Upgrade your jump rope regimen.

You may associate strength-training with going to the gym, but there are plenty of at-home workouts you can do to get your heart rate up using free weights, crunches, elastic bands or other workout techniques. Try a pair of basic weights like these popular dumbbells from Amazon Basics, which go up to 20 pounds.

Product image of Amazon Basics Neoprene Workout Dumbbell

Amazon Basics Neoprene Workout Dumbbell

Dumbbells are a convenient way to get active at your desk.

Or you might prefer resistance bands—they’re easy to use and extremely versatile. These top-rated Fit Simply exercise bands come in a set of five that vary in resistance.

Product image of Fit Simplify Resistance Loop Exercise Bands

Fit Simplify Resistance Loop Exercise Bands

Resistance bands are an even easier way to work out at home.

2. Use a fitness tracker

Fitbit fitness tracker against green background

Credit:
Reviewed / Fitbit

The Fitbit Charge 5 is our favorite fitness tracker that measures activity levels, sleep, and stress.

A fitness tracker is a great investment if you’re looking to track your fitness stats or simply need a sidekick to help keep you accountable in your quest to stay active. Fitness trackers these days go beyond the basics of counting steps or tracking your heart rate—they measure your sleep quality and send you motivational nudges to remind you to get moving throughout the day.

We’ve tested the best fitness trackers at Reviewed and found that the Fitbit Charge 5 offers the best combination of motivational features, smartphone integration, built-in GPS and tons of helpful data tracking for your health. You’ll get insights into your workout performance, 24/7 heart rate monitoring, and even stress tracking using electrodermal activity (EDA) sensors.

Product image of Fitbit Charge 5 Advanced Health & Fitness Tracker

Fitbit Charge 5 Advanced Health & Fitness Tracker

The Fitbit Charge 5 is our favorite fitness tracker.

3. Find ways to de-stress

Folded weighted blanket against green background

Credit:
Reviewed / Gravity

For optimal self-care, relax and unwind under a Gravity weighted blanket.

Stress can have impacts beyond mental health—it affects you physically, too. Constant stress is linked to many health issues, including heart disease. One way to take care of your heart is by taking the time to de-stress, however that looks for you and your lifestyle.

If you’re looking for a self-care product that feels like a big hug whenever you need one, we’d recommend a weighted blanket—specifically, the Gravity Blanket, which is the best weighted blanket we’ve ever tested. The gentle pressure of a quality weighted blanket can provide a cozy, comforting experience when you’re lounging around, napping, or tucking in for the night.

Product image of Gravity Blankets Weighted Blanket

Gravity Blankets Weighted Blanket

This weighted blanket is durable and easy to clean.

4. Cook using healthier methods

Air fryer against green background

Credit:
Reviewed / Ninka

Air fryers can make healthier cooking easier than ever.

It’s been proven that those who eat a healthy, balanced diet are at lower risk for serious health issues like heart disease. And for those with chronic diseases, eating healthy can help to “manage these conditions and prevent complications,” according to the CDC. One way to make healthy eating easier and more convenient is by using the right kitchen gadgets and devices.

Air fryers, for example, can pose health advantages in the kitchen, such as reducing the amount of fat content that comes from traditional deep frying. These appliances can also bring out the best in nutritional foods by crisping veggies to perfection.

Of all the air fryers we’ve ever tested, our top choice is the Ninja Speedi Rapid Cooker & Air Fryer. This excellent, intuitive air fryer is easy to use and makes food quickly.

Product image of Ninja SF301 Speedi Rapid Cooker & Air Fryer

Ninja SF301 Speedi Rapid Cooker & Air Fryer

The Ninja Speedi, our favorite air fryer, is versatile and easy to use.

5. Swap water for sugary drinks

Water bottle against green background

Credit:
Reviewed / Owala

Prioritizing hydration is easy with our favorite water bottle.

Staying hydrated is important for a healthy lifestyle in general, but sugary drinks like soda, juice, or energy drinks aren’t the best way to replenish fluids. By making the swap for a glass of water, you’re helping reduce your risk of developing type 2 diabetes and heart disease by avoiding all those added sugars.

One way to remind yourself to drink more water is by getting a good water bottle that keeps your water extra cold and is convenient to carry around. We’ve tested the best water bottles and crowned the Owala FreeSip Insulated Stainless Steel Water Bottle the winner. It keeps water ultra-cold and prevents spills thanks to its leak-proof lid.

Product image of Owala FreeSip Insulated Stainless Steel Water Bottle

Owala FreeSip Insulated Stainless Steel Water Bottle

Our favorite water bottle’s insulation and leak-proof lid helps you enjoy your water for as long as possible.