Your heart is one of the most important organs in your body. It works hard pumping blood and oxygen to all your cells to keep you alive and give you energy. That’s why it’s so important to take good care of your heart. Here are easy ways kids can keep their hearts healthy and “fit” as they grow.
Get Active Every Day
Exercising helps make your heart muscle stronger. Aim for at least 60 minutes of physical activity daily to keep your heart in shape. This doesn’t have to be 60 minutes all at once. Break it up into smaller chunks of time spread throughout the day.
There are lots of fun ways to get your heart pumping:
- Play outside games like tag, kickball or frisbee
- Jump rope or hula hoop
- Dance to music in your bedroom
- Take family walks or bike rides after dinner
- Join a sports team at school like basketball or soccer
- Take the stairs as much as you can instead of elevators
Exercise gets your blood flowing and makes your heart work harder in a healthy way. Being active will also help you maintain a healthy body weight, which is good for your ticker too.
Fuel Up with Healthy Foods
Eating nutritious foods gives your heart the proper “fuel” it needs to keep working well. Focus on eating:
- Colorful fruits and vegetables at meals and snacks
- Whole grain foods like whole wheat bread, brown rice and oatmeal
- Lean protein from fish, beans, nuts and low-fat dairy
- Healthy fats like olive oil and avocados
Limit sugary treats, salty snacks and fried or processed items. Stay hydrated by drinking plenty of water throughout the day too. Proper nutrition helps maintain normal cholesterol and blood pressure levels, which keeps your heart and blood vessels healthy.
Get Enough Sleep
Quality rest and sleep allows your heart to recharge. Kids your age need about 8-10 hours of sleep each night for growing bodies and minds. Having a regular bedtime and wake time helps your body get used to a schedule.
Before bed, power down electronic devices and screens which can disrupt sleep. Relax by reading, taking a bath or listening to calm music. Getting good, restful sleep will energize your heart for the next day.
Keep a Healthy Weight
Carrying extra weight puts strain on your heart and body. It’s important to keep your weight in a healthy range by eating right and staying active. Speak with your doctor about what weight is ideal for your age, height and build.
Over time, being overweight can lead to health issues like high blood pressure, diabetes and high cholesterol levels – which are hard on your heart. Maintaining a healthy weight reduces your risk of these.
Manage Stress Levels
Experiencing stress is a normal part of life, but too much can take a toll on your heart. Learning to manage stress in healthy ways is key. When you feel stressed, try:
- Taking deep breaths
- Going for a walk
- Talking to someone about what’s bothering you
- Playing with your pet
- Listening to soothing music
- Doing yoga or meditating
- Keeping a journal
Finding positive outlets to deal with stress prevents tension building up and protects your heart. Don’t be afraid to ask for help from parents and teachers when you need it.
Don’t Smoke or Vape
One of the worst things you can do for your heart is smoke cigarettes or use e-cigarettes and vapes. Tobacco smoke damages blood vessels, raises blood pressure and causes heart disease.
The good news is most kids your age have never smoked! If you want your heart to stay strong and healthy, it’s important to never pick up this dangerous habit. Remind your friends not to smoke or vape either.
See Your Doctor
Having regular checkups with your pediatrician helps ensure your heart is beating properly. They will listen to your heart and check things like your blood pressure, cholesterol and weight. Don’t be afraid to speak up about any chest pain, dizziness or other concerning symptoms.
Your doctor is there to keep your heart and whole body healthy, so be open with any questions or concerns you have. Following their advice along with these tips will help you take great care of your heart!
