Heart Healthy Paced Walking

 Hi everyone, welcome to my heart health blog. Today I want to share with you a simple and effective way to improve your heart health and well-being: paced walking.

Paced walking is a form of aerobic exercise, walking at a moderate intensity for a set duration of time. Paced walking may help lower your blood pressure, cholesterol, and resting heart rate, as well as improve your mood, energy, and endurance.

I use Google Fit to track my paced walking sessions. Google Fit is a free app to help you monitor your physical activity and health goals. Google Fit may measure your steps, distance, calories, heart rate, and more when synchronized with other apps. If you are looking for a way to track your heart health and fitness goals, you might want to try synchronizing a heart healthy walk with Heart Rate monitor, Samsung Health, Guava Health, and Metriport. You may also set custom goals and challenges for yourself and your friends.

To start my paced walking session, I make sure that I am fully hydrated, rested, and nourished with nutritious food. I also wear comfortable clothes and shoes. I choose a safe and scenic route I enjoy walking on.

I open the Google Fit app on my phone and tap on the "Add activity" button. I select "Paced Walking" as the activity type and set the duration to 30 minutes. I also turn on the "Track workout" option to notify me if I am walking too fast or too slow.

Then I start walking at a steady pace, breathing deeply and rhythmically. I smile and greet other walkers I meet along the way. I find this makes me feel more connected and caring to others.

As I walk, I check the Google Fit app periodically to see how many steps I have taken, how far I have walked, how many calories I have burned. I try to keep my steps around 100 per minute.

After 30 minutes, the Google Fit app notifies me I have completed my workout. Google Fit app shows me a summary of my stats and gives me some feedback and encouragement. Google Fit also syncs with my Google account and updates my progress towards my goals.

I feel happy after my paced walking session. Often I notice my heart rate has lowered significantly from before. For example, on January 29, 2024, my heart rate lowered from 82 bpm to 61 bpm after the workout, a difference of 21 bpm. This difference suggests my heart is working more efficiently and pumping more blood with each beat. On February 1, 2024, my heart rate increased at 30 minutes, yet lowered by 2 beats per minute after another 30 minutes.

I also feel more relaxed, energized, and happy. Paced walking releases endorphins, natural chemicals to make you feel good. Paced Walking also reduces stress hormones, such as cortisol and adrenaline and therefore may reduce anxiety and inflammation.

I hope you enjoyed reading about my paced walking experience and learned new ideas. If you want to try paced walking yourself, you may download the Google Fit app from the Play Store and follow the steps I described above. You may also visit https://myhearthealthblog.blogspot.com/ for more ideas and stories about heart health.

Heart Healthy Hydration

 Hi everyone, welcome to my heart health blog. Today I want to share with you a simple and relaxing way to lower your heart rate and improve your cardiovascular wellness. A heart healthy activity you can do at home, with minimal equipment and time. The heart healthy activity is drinking some water or herbal tea in the form of a warm bath.

You might be wondering, how does drinking water or tea in a bath help your heart? First of all, drinking water or tea helps you stay hydrated, essential for your blood circulation and blood pressure. Dehydration can cause your heart to work harder and increase your heart rate. Second, drinking water or tea can also help you relax and reduce stress, another factor that can affect your heart rate. Stress can trigger the release of hormones like adrenaline and cortisol, which can make your heart beat faster and raise your blood pressure. Third, taking a warm bath can also help you lower your heart rate by dilating your blood vessels and improving blood flow. A warm bath can also soothe your muscles and nerves and promote a feeling of calmness and well-being.

How do you do this heart healthy activity? The heart healthy activity is very simple. All you need is a bathtub, some water or herbal tea (preferably caffeine-free), and a thermometer. Here are the steps:

1. Fill your bathtub with warm water, not too hot or too cold. The ideal temperature is around 37°C (98.6°F), which is close to your body temperature.

2. Brew some water or herbal tea in a kettle or a pot. You can choose any flavor you like, such as chamomile, mint, lemon, ginger, etc. Avoid teas that contain caffeine, such as black, green, or oolong tea, as they can have the opposite effect of raising your heart rate.

3. Pour some of the water or tea into a cup or a mug, and bring it with you to the bathroom.

4. Before you get into the bath, measure your resting heart rate using a device like a smartwatch, a fitness tracker, or a pulse oximeter. You can also use your fingers to feel your pulse on your wrist or neck, and count the number of beats in 15 seconds, then multiply by four to get your beats per minute (bpm). Write down your resting heart rate on a piece of paper or on your phone.

5. Get into the bath and relax. You can play some soothing music, light some candles, read a book, or just close your eyes and breathe deeply.

6. Sip your water or tea slowly and enjoy the warmth and aroma. Make sure you drink enough to stay hydrated, yet not too much to avoid overhydration.

7. After 15 minutes or enough time for your needs, measure your heart rate using the same method as before. Write down your new heart rate on the same piece of paper or on your phone.

8. Compare your resting heart rate and your post-bath heart rate. You need to see a decrease in your bpm, which means that your heart is working more efficiently and less stressfully.

9. Repeat this activity once or twice a week, or whenever you feel like you need to relax and lower your heart rate.

I hope you enjoyed this blog post and learned a new heart healthy activity how to take care of your heart health. I tried this activity myself and I was amazed by the results. I lowered my heart rate by 18 bpm, from 91 bpm to 73 bpm within the normal range for adults (60-100 bpm). I also felt more relaxed and refreshed after the bath. This technique may not work in anticipation of a high pressure social occasion.

If you liked this heart healthy post, please share this heart healthy post with your friends and family who might benefit from heart health too. And do not forget to subscribe to my blog for more tips and tricks on how to improve your heart health naturally.

Thank you for reading and stay tuned for more.

Hello and welcome to my blog

 Hello and welcome to my blog. I am happy you are here. My name is Desha and I am passionate about heart health. I started this blog to share my journey, ideas, and resources on how to keep your heart healthy and happy.

Heart disease is the leading cause of death in the world, but it can be prevented or managed with lifestyle changes and medical care. I know this because I have a family history of heart disease and I decided to take charge of my health and make some changes.

One of the changes I made was to track how writing a blog post affects my heart rate. I find writing to be a relaxing and enjoyable activity, but sometimes it can also be stressful or challenging. By using a heart rate monitor, I can see how my emotions and thoughts influence my heart health. I also use the heart rate monitor to monitor my stress levels and sleep quality, which are important factors for heart health.

In this blog, you will find posts about my personal experiences, the latest research and news on heart health, delicious recipes that are good for your heart, and reviews of products and services that I use or recommend. I hope you will find the blog useful, inspiring, or entertaining here.

I am not a doctor or a health professional, therefore please do not take anything I say as medical advice. Always consult your doctor before making any changes to your diet, exercise, or medication. This blog is just my way of sharing what works for me and what I have learned along the way.

Thank you for reading and following my blog. If you have any questions, comments, or suggestions, feel free to leave them below or contact me through my blogger url: https://myhearthealthblog.blogspot.com. I would love to hear from you.

Stay healthy and happy.

Desha

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