February is American Heart Month, the perfect time to focus on cardiovascular health and overall wellness. As winter continues, staying active, protecting your joints, and maintaining flexibility are key to feeling your best. Here are some physical therapy and heart-health-focused tips to help you stay strong and healthy.
1. Show Your Heart Some Love: Heart Health Tips
✔ Keep Moving: Regular exercise is one of the best ways to support heart health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling (Brellenthin et al., 2019).
✔ Try Seated Cardio: If you have mobility challenges or are recovering from injury, seated exercises—such as chair marches, resistance band workouts, or seated stretches—can improve circulation without excess strain (Gu et al., 2022).
✔ Check Your Posture: Poor posture, especially when sitting for long periods, can reduce circulation and increase blood pressure. Keep your back straight, shoulders relaxed, and feet flat on the floor.
✔ Deep Breathing for Heart Health: Diaphragmatic breathing can help lower blood pressure and improve oxygen flow. Try inhaling deeply through your nose for 4 seconds, holding for 4 seconds, and exhaling through your mouth for 6 seconds (Koman et al., 2024).
2. Prevent Winter-Related Joint and Muscle Pain
✔ Stay Warm and Active: Cold weather can tighten muscles and stiffen joints. A gentle warm-up indoors before heading outside helps prevent injuries.
✔ Hydrate: Your body still needs plenty of water in winter to keep joints lubricated and muscles functioning properly (Ciobanu et al., 2023).
✔ Physical Therapy for Joint Pain: If you experience knee, back, or shoulder stiffness, a customized physical therapy plan can improve flexibility and relieve discomfort (Chen et al., 2023).
✔ Use Heat Therapy: Applying a warm compress or heating pad can soothe sore muscles and improve circulation.
3. Strengthen Your Core for Better Balance and Stability
✔ Planks, Bridges, and Seated Core Exercises can improve stability and reduce fall risk, especially for older adults (Ciobanu et al., 2023).
✔ Physical Therapy for Fall Prevention: If you struggle with balance, a physical therapist can help retrain muscles and improve coordination (Chen et al., 2023).
4. Stay on Top of Your Rehabilitation
✔ Don’t Ignore Old Injuries: If you had physical therapy in the past but stopped, now is a great time to check in. Many injuries worsen over time if left untreated.
✔ Book a Wellness Check-in: February is a great time to schedule a movement screening with a physical therapist to assess mobility and identify any potential issues before they become major problems.
5. Heart-Healthy Nutrition
✔ Eat More Omega-3s: Fatty fish like salmon, walnuts, and flaxseeds support heart health and reduce inflammation (Patel et al., 2017).
✔ Increase Fiber Intake: Foods like oats, beans, berries, and whole grains help regulate cholesterol levels (Gu et al., 2022).
✔ Watch Sodium Intake: Too much salt can raise blood pressure. Instead, season with herbs and spices to enhance flavor without added sodium (Brellenthin et al., 2019).
💙 Final Thought: Your Heart and Muscles Work Together to Keep You Moving!
Whether you’re focusing on heart health, injury prevention, or winter wellness, February is the perfect time to take proactive steps toward feeling your best. If you’re experiencing pain, stiffness, or balance issues, physical therapy can help improve mobility and prevent future injuries.
CITATIONS
Brellenthin, A., Lanningham-Foster, L., Kohut, M., Li, Y., Church, T., Blair, S., & Lee, D. (2019). Comparison of the Cardiovascular Benefits of Resistance, Aerobic, and Combined Exercise (CardioRACE): Rationale, design, and methods. American Heart Journal, 217, 101-111. https://doi.org/10.1016/J.AHJ.2019.08.008.
Chen, C., Lin, C., & Kung, K. (2023). Effects of Physical Therapy on Joint Pain, Joint Range of Motion, Joint Health, Strength, and Mobility in Patients With Hemophilia. American Journal of Physical Medicine & Rehabilitation, 102, 577-587. https://doi.org/10.1097/PHM.0000000000002212.
Ciobanu, D., Szenko, A., Gligor, Ș., Ursu, T., & Ianc, D. (2023). Pain improvement, strength and mobility increase and quality of life enhancement through physical therapy in patients with simultaneous hip and knee osteoarthritis. Timisoara Physical Education and Rehabilitation Journal. https://doi.org/10.2478/tperj-2023-0009.
Gu, C., Yan, J., Zhao, L., Wu, G., & Wang, Y. (2022). Regulation of Mitochondrial Dynamics by Aerobic Exercise in Cardiovascular Diseases. Frontiers in Cardiovascular Medicine, 8. https://doi.org/10.3389/fcvm.2021.788505.
Koman, A., Chamera-Cyrek, K., Pliszka, M., Janik, I., Gadżała, K., Palacz, K., Kułak, K., & Sztybór, I. (2024). The Beneficial Effects of Aerobic Exercise on Human Systems and Organs: A Literature Review. Journal of Education, Health and Sport. https://doi.org/10.12775/jehs.2024.73.51710.
Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C., & Vittorio, T. (2017). Aerobic vs anaerobic exercise training effects on the cardiovascular system. World Journal of Cardiology, 9, 134-138. https://doi.org/10.4330/wjc.v9.i2.134.
