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Easy Ways to Improve Heart Health

Light exercise and better sleep are two easy things you can do to improve your heart's health. Click here to learn more!

by Joe Graceffa, on April 7th, 2017

Heart disease (including stroke and other cardiovascular diseases) is the number one cause of death in the United States. The data from the American Heart Association (AMA) is frightening:
• There are 801,000 deaths in the US annually from heart disease
•  One of every three deaths in America is from heart disease
• An average of  one death every 40 seconds is related to cardiovascular disease

It’s terrifying.  But there are simple steps anyone can take to improve their heart’s health…and it doesn’t involve running a marathon or becoming a vegetarian. Prevention can be as simple as better sleep and light exercise.


Get Your ZZZs
According to the National Sleep Association, sleep is essential for a healthy heart. People who don't sleep enough are at higher risk for cardiovascular disease. Unfortunately, scientific studies provide undisputed evidence that sleep duration has decreased by 1.5 hours nightly for every person.


It’s easy to avoid a getting a healthy night’s sleep. There are distractions everywhere….we take our Smartphones to bed, we stream Netflix, we are devoted to our computers, and it becomes an endless cycle that includes the daily chores of caring for family and getting our work completed.


But the relationship between sleep deprivation and hypertension (HT), coronary heart disease (CHD), increased C-reactive protein (CRP), and diabetes mellitus (DM) is clear and leaves no doubt that adequate sleep duration is vital for preventing cardiovascular diseases.


One of the best ways to get a good night’s sleep is to have the best pillow, mattress, and other sleep products.


Sleep Well
Today there are all types of configurations of mattresses from pillow top to cooling gel styles to beds with adjustable bases that control the height of your head and feet so you can enjoy the ultimate level of comfort.


Find the best mattress, pillows, and sleep accessories at Sleepy’s and you’ll be on your way to an 8 hour slumber in no time.


[Use one of our Sleepy’s coupon codes to save big on your next mattress purchase!]


Time to Move

Being sedentary is not just a lack of exercise, it is a risk factor for heart disease and stroke, according to the American Heart Association.


Physical activity can be anything that makes you move your body and burns calories. This includes things like climbing stairs or playing sports. Aerobic exercises that benefit your heart include walking, jogging, swimming, weight lifting or biking. Just about everyone can do something.


The simplest, positive change you can make to effectively improve your heart health is to start walking. It's enjoyable, free, easy, social and great exercise.  But you have to stick to it!


Getting Started
Try these four steps to get started moving.

1. Find the time
Start slowly and exercise at the same time of day so it becomes a regular part of your lifestyle

2. Take the opportunity
Look for opportunities to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or park further away than usual when you go to work or do your shopping.  Remember to always check with your healthcare provider before beginning a physical activity program

3. Make it fun
Ask family and friends to join you. Research shows you will be more likely to stick with an exercise routine if you have company. Choose activities that are fun, that way, moving will never seem boring or routine. Think “outside of the box” and try activities that elevate your heart rate like dancing or skating.

4. Dress for success
Wear comfortable, properly fitted sneakers and loose-fitting clothing appropriate for the weather and the activity.


Give yourself motivation with a great pair of shoes and a new outfit from Nike, the undisputed leader in the fitness and athleisure category.


Nike leads the pack with over $30 billion in worldwide sales revenue, making it the world's largest supplier and manufacturer of athletic shoes, apparel, and other sports equipment. Their constant updating of materials, styles, and designs has put them at the forefront and allowed them to maintain the position of the undisputed champion of this market.


Beginning an exercise program may seem daunting at first.  But follow Nike’s lead and “Just Do It.”  Your heart will thank you.


[Grab one of our Nike promo codes and save on the best athletic gear!]


A Healthy Lifestyle

According to the AMA, there are six other areas that can reduce deaths from cardiovascular diseases and stroke. They are:
1. Not smoking
2. Following a healthy diet
3. Maintaining a healthy body weight
4. Gaining control of your cholesterol
5. Making sure you have healthy blood pressure
6. Maintaining normal blood sugar levels


It may not be easy to put down the cell phone and get sleep, and beginning an exercise routine takes commitment.  But remember, your heart is a muscle and you can best take care of it by leading an active life and allowing it to rest every night. It's never too late to start exercising or developing good sleeping habits!