FEBRUARY IS NATIONAL
Coronary Heart Disease (CHD) remains England’s biggest killer, causing around 53,000 deaths every year.
1 in 7 Men will die from CHD
1 in 12 Women will die from CHD
Coronary heart disease (CHD) is the most common type of heart and circulatory disease. It occurs when coronary arteries become narrowed by a build-up of atheroma, a fatty material within their walls. The pain or discomfort felt from such narrowing is called angina and if a blockage occurs it can cause a myocardial infarction (heart attack).
PREVENTING HEART DISEASE
9 ways to get more active
- Start small
If 150 minutes of activity a week seems like a lot, don't worry. You can break it down into 10 minute sessions throughout the day and build up from there.
- Be realistic about your goals
Set yourself realistic goals that are specific and achievable. For example, set a goal to walk 30 minutes every day or learn how to swim.
- Make exercise part of your day
Plan a time to do some physical activity that fits in with the rest of your day and try keeping an activity diary to help monitor your progress and success. If you miss a day, don't worry - start again the next day.
- Keep moving
Remember, everyday activities count, so look out for opportunities to be active during the day. For example, walk to the local shop rather than taking the car and do some stretches when watching TV.
- You don't have to go it alone
Involve friends and family to make activities more fun, sociable and enjoyable. Go jogging with a friend or take the children swimming.
- Make sure you get plenty of variety
Make a list of enjoyable activities, such as dancing and yoga, and place them in a jar. Pick a different activity to do each week. By varying your activities, you are less likely to get bored and lose interest.
- Set reminders where you can see them
Prompt yourself to be more active by keeping reminders around the house. Put Post-it notes on the fridge door or by the kettle, place your cycling helmet on your dressing table or put your walking shoes near the door.
- Keep an eye on your progress
You can use a pedometer to count the number of steps you walk each day. All you need is a good pair of shoes and you are ready to take a step in the right direction, so you can push yourself to go that bit further next time you exercise.
- Reward yourself
Recognise when you achieve your goals. Think of things that you could reward yourself with, like a copy of your favourite magazine, a new pair of trainers or a massage.
HOW HEALTHY IS YOUR HEART?
Find out if your heart age is older than your real age, and discover the simple steps you can take to live more healthily.
This simple test will:
- Predict your heart age compared to your real age
- Explain why it's important to know your blood pressure and cholesterol numbers
- Provide advice on how to reduce your heart age
- You can also sign up to Heart Matters, which is a free magazine with real-life stories, nutrition information and recipes, as well as tips on how to keep your heart healthy.
For more information on prevention, survival and support and having a healthier heart:
British Heart Foundation
Telephone: 0300 3303311
Blood Pressure Association
Telephone: 020 8772 4994
Find your local NHS facility
Telephone: 0845 4647