Five habits for a healthier heart

Taking care of your heart doesn't have to mean making drastic changes. Small, consistent choices can add up and make a meaningful difference.

Move more

Regular physical activity helps keep your heart strong and supports healthy circulation. Take a brisk walk, stretch during your break, or fit a short workout into your day.

Even small amounts of movement can add up when they become part of your daily routine.

Eat smart

What you eat matters for your heart. Include more fruits, vegetables, whole grains, and fish in your meals, and make water your main choice for hydration. When possible, limit foods that are high in salt, saturated fat, and added sugar.

Sleep well

Quality sleep gives your body and heart time to recover. It also helps support your energy, concentration, and overall well-being. Make rest a priority whenever your schedule allows and try to maintain healthy sleep habits.

Manage stress

Stress can be difficult to avoid, but how you manage it matters. Make time for activities that help you unwind, whether that's exercising, listening to music, connecting with family and friends, spending time with colleagues, or simply taking a few quiet moments for yourself.

Know your numbers

Some risk factors for heart disease can develop without noticeable symptoms. Knowing important health indicators such as your blood pressure, cholesterol, blood sugar, and weight can help you better understand your heart health.

Make regular health checks part of taking care of yourself and speak with a healthcare professional if you have any concerns.

Workout of the month: 30-minute brisk walk

Supporting your heart health doesn't always require an intense workout. Walking is one of the simplest ways to get moving and improve your cardiovascular fitness. Whether you're onboard, at home, or around the office, find a safe place to walk and get your heart pumping.

How to do it

  • Begin at a comfortable pace.
  • Gradually increase your speed until your breathing becomes slightly faster.
  • Keep your shoulders relaxed and your posture upright.
  • Aim for 30 minutes of brisk walking.
  • Short on time? Break it into three 10-minute walks throughout the day.


Why walking is good for your heart

Regular brisk walking can help:

  • Strengthen your heart
  • Improve circulation
  • Boost energy levels
  • Support healthy weight management
  • Reduce stress
  • Improve overall cardiovascular fitness

Start at a pace that feels comfortable and gradually build up as your fitness improves.

A final reminder

Your heart works for you every day. This World Heart Day, make time to do something good for it.

Move a little more. Make a healthier food choice. Get enough rest. Find time to unwind. Keep track of your health. You don't have to do everything at once. What matters is taking small steps and making them part of your routine.

Take care of your heart today, and build healthier habits for the future.