February is Heart Month, a time to raise awareness about cardiovascular health and the small, daily choices that can lead to a longer, healthier life. Heart disease is the leading cause of death in the U.S., yet many of its risk factors like poor diet, lack of exercise, and stresses are within our control.
For me, heart health is deeply personal. I lost my father to a heart attack at a young age, a loss that shaped the course of my life. It’s one of the reasons I became a personal trainer to help others build strength, stay active, and live long, healthy lives for themselves and their families.
Join Me on 2/22 for a Walk or Hike
This year, on February 22nd (which would have been my dads 64th birthday), I’m inviting the Napa community to step outside for a walk or hike in honor of heart health. Whether you go for 2 miles or 22 miles, the goal is simple: move your body, breathe in fresh air, and celebrate the ability to take care of your heart.
Even better- Bring your father, son, daughter, or a loved one along. Our time together is never guaranteed, but every step we take toward better health is a step toward more time with the people we love.
Heart Health Tips for a Longer, Stronger Life
If there’s one thing I’ve learned, its that small, consistent actions add up. Here are a few habits that can help protect your heart and improve your overall well-being:
1. Move for at Least 5 Hours a Week
I personally aim for 5 hours of exercise per week, balancing strength training, running, walking, and stretching. The American Heart Association recommends at least 150 minutes of moderate exercise per week, but more is even better. Start where you are and build up gradually.
2. Prioritize Daily Walking
Walking is one of the simplest and most effective ways to support your heart. It lowers blood pressure, reduces stress, and improves circulation. Try adding a daily 20-30 minute walk into your routine.
3. Strength Train for Heart Health
Strength training isnt just for muscles it benefits your heart by improving circulation, lowering blood pressure, and increasing overall endurance. Aim for 2-3 sessions per week.
4. Make Smarter Food Choices
Avoid processed and fast food as much as possible. Instead, focus on whole, nutrient-dense foods like lean proteins, leafy greens, healthy fats, and fiber-rich foods that support cardiovascular health.
5. Reduce Stress & Get Quality Sleep
Chronic stress and poor sleep take a toll on heart health. Prioritize quality sleep (7-9 hours per night), manage stress through deep breathing or mindfulness, and spend time in nature to reset your nervous system.
Lets Take Action Together
On February 22nd, I’ll be hitting the trails and honoring my dad by doing what I love- moving my body outside, appreciating my health, and encouraging others to do the same.
Will you join me?
Tag me in your walk or hike @elevateptnapa_ and use #MilesForDads so we can inspire others to get moving and take care of their hearts.
This Heart Month, lets make the choice to move, to live, and to be here for the people who matter most.
Ready to Elevate your cardiovascular fitness? Book your first complimentary training sessions today. Click the link below to get started.
Bobby Ojala
Elevate PT Napa
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