Love Your Heart: Heart Healthy Habits for Seniors

Exercise Your Way to a Healthy Heart

Older adults who eat healthy and exercise not only keep their bodies in shape but also keep their hearts in shape. February is Heart Month, making it an excellent time to review tips and habits that promote cardiovascular health and help delay issues associated with heart disease and aging.

The American Heart Association recommends older adults engage in at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, ideally spread throughout the week. Be sure to consult your doctor to determine the best fitness program for you.

Here at The Commons, residents have easy access to fitness opportunities, with a heated indoor pool and well-equipped fitness center. Whether it’s light weightlifting with a friend or personal trainer, a yoga class or water aerobics, daily activities and programs are available to help residents stay healthy and active.

On Your Mark, Get Set, Walk!

According to the Harvard T.H. Chan School of Public Health, walking is one of the most accessible and beneficial forms of exercise, requiring no expensive equipment or specialized skills. Whether you are walking in nature, on city sidewalks or using a treadmill, this cardiovascular activity elevates your heart rate, improves blood flow and can help lower blood pressure. Regular walking also helps reduce risk factors like high cholesterol, diabetes and obesity, while improving mobility and reducing stiffness.

At The Commons, older adults can easily incorporate walking into their daily routine. Residents can take their dogs for a stroll (we are a dog-friendly community), join Fitness Specialist Jason for a nature walk, park farther from building entrances, use stairs instead of the elevator, walk in the pool or join scheduled outings to the mall.

Additionally, our community sits within Lincoln’s 27-mile network of nature trails, allowing residents to step outside their front door and enjoy walking to Walden Pond or the deCordova Sculpture Park and Museum.

Delicious Dining Options to Support Cardiovascular Health

Eating the right foods plays a key role in maintaining good cardiovascular health. At The Commons, we take healthy (and delicious) dining seriously. Our chefs offer a variety of heart-healthy options, featuring dishes with less than 500 mg of sodium, 10 percent saturated fat and no added salt. Our Gala Dining Room menu provides choices to support cardiovascular health, including options for special diets and our very own salt substitute. There is even a dedicated Fitness Plate Selection section of the menu that includes savory dishes such as grilled swordfish with steamed broccoli and sweet potatoes, or the roast turkey breast with rainbow carrots and pecan farro.

Quick Tips for Healthier Eating

Eat more fruits and vegetables.
Eat more whole grains.
Choose lean proteins.
Limit consumption of processed meats.
Read food labels to choose healthier options.
Snack on protein-packed nuts and seeds.
Limit sodium intake.
Cut down on sugar-sweetened beverages.
Ensure adequate calcium intake.

Human Connections Make for a Happy Heart

Social engagement also plays a crucial role in maintaining a happy heart. Residents in our community come together daily to laugh, learn and share new experiences. Whether taking a trip to the symphony, sharing family photos, gardening, or wine tasting, connecting with others helps reduce stress and boosts overall health.