May 13, 2025 in Lifestyle

Handy Hints for a Heart Healthy Spring

Spring’s here (at last!), bringing longer days, brighter mornings, and the perfect excuse to step outside and give your heart the attention it deserves.

A healthy heart powers every part of life, from keeping energy levels steady to reducing your risk of cardiovascular disease. With a few seasonal tweaks, plus the help of nature’s sweetest snacks, you can support your heart health and enjoy all that spring has to offer.

Move a Little More, Feel a Little Brighter

There’s no need to overhaul your routine overnight. Even small bursts of activity can make a difference, and spring gives us plenty of opportunities to get moving. Think morning walks through the neighbourhood, a weekend bike ride along a nearby trail, or a picnic in the park with a few fun games.

If you’re already active, enjoy the chance to swap indoor workouts for some sunshine. If you’ve been waiting for warmer weather to get outside, start with short sessions and gradually increase the fun. The goal isn’t perfection; it’s simply about moving your body and enjoying it.

Making Healthy Changes for Your Heart

We’ve all heard how exercise and a healthy diet are essential to our overall health, but actually making this work with your life can be tricky. Here are our favourite ways to get more of the good stuff in on your plate, and adding movement for heart health:

At Work: Protect Your Heart During the Nine to Five

Long hours at a desk can leave your circulation sluggish, but small changes at work can make a real difference for your heart:

Take regular breaks: Sitting for too long is linked with higher cardiovascular risk. A quick walk to refill your water or stretch your legs boosts blood flow and helps manage blood pressure.
Choose heart-smart snacks: Instead of biscuits or lollies, snack on a handful of berries. Packed with antioxidants and fibre, they help protect blood vessels and support cholesterol balance.
Walking meetings: If it suits your workplace, take conversations on the move. Walking increases your heart rate gently and keeps your cardiovascular system active.
Active commuting: If getting your recommended 10,000 steps a day is a struggle, try working the challenge into your daily commute. Add extra steps by getting off public transport a stop earlier or parking a little further away. These small bursts of activity can contribute to the recommended 30 minutes a day for heart health.
Don’t have to commute that far from bed to your work from home office? Get out for a walk around the block before settling in for the day instead, it’ll do wonders for your mind as well as your body!

At Home: Strengthen Your Heart with Everyday Activities

Your home life offers countless opportunities to weave in heart-healthy habits:

Move for 30 minutes most days: This doesn’t have to be intense exercise; brisk walking, cycling, or even dancing in the living room helps strengthen the heart muscle and improves circulation.
Garden with purpose: Spring digging, planting, and weeding gently raise your heart rate and can reduce stress levels, both key for cardiovascular wellbeing.
Spring clean your way to fitness: Vacuuming, scrubbing, or rearranging furniture all get your heart pumping while ticking chores off the list.
Cook for your heart: Berries are rich in vitamin C, polyphenols, and anthocyanins, which support blood vessel health and may help reduce inflammation. Add strawberries to salads, blend blueberries into smoothies, snack on desk-side blackberries, or enjoy raspberries with yoghurt for a heart-friendly treat.
Sign up sheet: Join a group sports team or fitness class. Whether it’s netball, basketball, touch rugby, soccer, or a local running club, by committing to a group activity, then you’re much more likely to turn up each week.

Berry Your Heart in Good Health

When it comes to heart-healthy snacks, it’s hard to beat berries. Strawberries, blueberries, raspberries, and blackberries aren’t just delicious, they’re packed with nutrients that support your heart.

Here are some easy ways to add them into your day:

Breakfast boost: Toss berries into your morning oats, yoghurt, or smoothie.
Snack smart: Keep a punnet of washed berries on hand for a quick, energising snack.
Sweet swap: Replace sugary desserts with a colourful berry salad topped with a drizzle of honey.

Not only do berries taste amazing, but they’re also a simple way to make your meals more vibrant and nourishing, supporting your heart along the way.

A Season of Heart-Healthy Choices

Your heart works tirelessly for you, and spring is the perfect time to return the favour. By moving more during the day, choosing heart-smart snacks, and making room for colourful, berry-fi lled meals, you’ll be giving your cardiovascular system the support it deserves. Here’s to a season of sunshine, fresh air, and a happy, healthy heart!

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