The daily mistake that affects our heart and how to correct it

Our body is one of the most valuable organs in our body, responsible for the circulation of blood and the transfer of oxygen and nutrients to each cell. However, we often make daily mistakes that burden her, without realizing it. One of the most common and important mistakes is sedentary life, the lack of physical activity. The sedentary life: A problem of modern times Modern technology and our lifestyle have led to prolonged stillness. Work in front of a computer, the hours we spend in front of television and the use of the car even for short distances, have significantly reduced the time we devote to physical activity. According to studies, sedentary life increases the risk of cardiovascular diseases as it contributes to increased blood pressure, body weight and ‘bad’ cholesterol (LDL), while reducing ‘good’ cholesterol (HDL). How immobility affects our heart Lack of movement can have serious effects on heart function. When we sit for hours, blood circulation becomes slower, which can lead to clots. In addition, sedentary life is associated with increased insulin resistance, which increases the risk of type 2 diabetes, which is one of the main risk factors for heart disease. It is worth noting that even if we exercise regularly, prolonged restlessness during the day is still a danger. Studies have shown that people who spend more than six hours a day sitting have an increased risk of cardiovascular death, regardless of whether they exercise. The importance of small but frequent movement The positive thing is that we can reverse this situation with small, daily changes. Even 5 minutes of movement each hour can significantly improve blood circulation and reduce the risk of heart disease. For example, experts propose the following: Get up and move every hour: If you work in front of a computer, put reminders to get up and take a few steps or simple stretching. Choose stairs instead of elevator: It is a simple but effective form of exercise that activates the cardiovascular system. Take short walks: Instead of staying seated after lunch, take a short walk. This helps to better digest and lower blood sugar levels. Embed physical activity in everyday life: Choose to walk when talking on the phone or ride a bicycle for nearby movements. Exercise: The key to heart health Regular exercise is one of the most effective ways to keep our hearts healthy. You don’t have to be an athlete to get its benefits. Even moderate activities such as fast walking, swimming or dancing can reduce blood pressure, improve cholesterol, and enhance cardiovascular endurance. Experts recommend at least 150 minutes of moderate exercise per week. This can be translated in 30 minutes a day, five times a week. If you are not used to exercising, start with small activities and gradually increase the intensity and duration. The role of nutrition The right diet complements the effort to protect the heart. Prefer foods rich in fiber, such as fruits, vegetables and whole grain, and avoid saturated fats and sugar. Also, the consumption of omega-3 fatty acids, found in fatty fish, nuts and seeds, has been shown to help reduce inflammation and protect the heart. The health of our hearts depends largely on our daily habits. Sitting life is one of her greatest enemies, but with simple changes we can significantly reduce risks. By integrating movement into our everyday life, caring for our diet and spending time in exercise, we can ensure that our heart remains healthy and strong for many years. Let us not forget: every small step towards a more active way of life is a great step to protect our hearts.