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Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we\u2019re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.<\/p>\n
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Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can\u2019t be physically together, to improve your heart health. <\/p>\n
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Heart disease<\/a> is a leading cause of death for men and women in the United States, and as many of us know, hours of sitting in a truck can create an increased risk for our truck drivers. By middle age, most people have one or more risk factors — diabetes, high blood pressure, high cholesterol, being a smoker or being overweight. Having multiple risk factors increases your risk for heart disease.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship. <\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Follow these heart-healthy lifestyle tips<\/a> to protect your heart. It will be easier and more successful if you work on them with others, including texting and calls if needed.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n <\/p>\n \n\n<\/p>\n<\/ul>\n \n\n\n <\/p>\n\n\n<\/p>\n You don\u2019t have to make big changes all at once. Small steps will get you where you want to go.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active<\/a>:<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n <\/p>\n \n\n<\/p>\n \n\n<\/p>\n \n\n<\/p>\n \n\n<\/p>\n \n\n<\/p>\n<\/ul>\n \n\n\n <\/p>\n\n\n<\/p>\n How much is enough?<\/strong> Aim for at least 2\u00bd hours of physical activity each week\u2014 just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can\u2019t carve out a lot of time in your day? Chunk it! Exercise 15 minutes a few times a day. Truck drivers, get out and stretch and take a short walk on your break. This Move More fact sheet<\/a> has ideas to get and keep you moving. \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Find someone in your circle who also wants to reach or maintain a healthy weight. (even a small weight loss of 5\u201310% improves your health.) Check in regularly to stay motivated. Agree to do healthy activities, like walking, cooking a healthy meal, yoga. Do them at the same time as your buddy, even if you can\u2019t be together. <\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI\u2019s free Dietary Approaches to Stop Hypertension (DASH)<\/a> eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels. <\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. All states have quit lines with trained counselors\u2014call 1-800-QUIT-NOW (1-800-784-8669). You\u2019ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov<\/a> and Smokefree.gov<\/a>.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n If you need extra motivation to quit, consider those around you: Breathing other people\u2019s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers<\/em> die of stroke, heart disease, and lung cancer caused by secondhand smoke.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Reducing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a mental health provider if you need additional support.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Sleeping 7\u20138 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Turn off the screens and stick to a regular bedtime. Relax by listening to music or a podcast or read a good book.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\n Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI\u2019s Healthy Blood Pressure for Healthy Hearts: Tracking Your Numbers worksheet<\/a>.<\/p>\n \n\n\n <\/p>\n\n\n<\/p>\nWhy Connecting is Good for Your Heart<\/h2>\n
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Move more<\/h3>\n
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<\/strong><\/p>\nAim for a healthy weight<\/h3>\n
Eat heart-healthy<\/h3>\n
Quit smoking<\/h3>\n
Manage stress<\/h3>\n
Improve sleep<\/h3>\n
Track Your Heart Health Stats<\/h2>\n