Prioritizing Cardiovascular Health for a Life Well Played

Heart disease is the leading cause of death in the United States – 1 in 5 people die from it each year, even though it is largely preventable. And although research shows that many Americans will likely develop some form of heart disease, you don’t have to be one of them. According to the National Heart, Lung, and Blood Institute (NHLBI), you can take action by making small lifestyle changes that help reduce your risk and improve your overall health.

One thing many of our members love about being a part of our luxury golf club is the range of amenities designed to support a healthy, active lifestyle. From getting out on the course to sessions with our accomplished fitness instructors at the Sports Club, Superstition Mountain offers everything you need to get and stay heart healthy. We’ve curated a list of blogs focused on cardiovascular health and provided tips from the NHLBI.

Forget apples, a round a day keeps the doctor away! Not only is golf one of America’s favorite hobbies, but it also promotes many physical and mental health benefits. Walking the fairways, navigating elevation changes and executing a balanced, controlled swing all engage the heart and lungs. Because of its physical demands, the sport improves cholesterol levels, body composition rates, the cardiovascular system and metabolic health. Check out our blog, How Golf Can Improve Your Mental Health and Wellbeing, for more wellness-driven reasons to hit the course.

Beyond the fairways, many members further support their cardiovascular system through strength training. A common misconception is that weight training solely focuses on anaerobic exercise, while cardio exercises, such as walking or swimming, are responsible for boosting aerobic capacity. However, weight training can also contribute to improving cardiovascular health and endurance.

When engaging in weight training exercises, the heart rate rises and oxygen consumption increases, leading to enhanced lung and heart function. Regular weight training sessions can lead to improved blood circulation, lowered resting heart rate and better oxygen delivery to the muscles. In his blog, Harnessing the Power of Weight Training for Seniors, our certified fitness professionals Zach Gulley provides even more insights into the importance of weight training.

For those seeking an equally effective yet even gentler approach, the pool offers another exceptional avenue for heart health. Water aerobics combines cardiovascular conditioning with joint-friendly resistance. The buoyancy of water reduces pressure on knees, hips and spine, while the natural resistance increases heart rate and breathing capacity. This creates a workout that is both protective and powerful — strengthening endurance without unnecessary strain. Learn more in our blog: Benefits of Water Aerobics.

In addition to getting active, NHLBI’s The Heart Truth^® program encourages you to join the #OurHearts movement and take these actions to support a heart-healthy lifestyle:

• Eat better. Select nutritious snacks. Try whole fruits, dried fruits, unsalted rice cakes, fat-free and low-fat yogurt, or raw vegetables. Use herbs and spices instead of salt.

• Add more movement to your day. Sit less. Take the stairs. Park a good walking distance away from your destination. March in place or walk around the block. Anything that gets your heart beating counts!

• Stop (or don’t start) smoking. Make a list of the reasons you want to quit, select a quit date, and talk to a healthcare provider about resources that can help. 

• Get enough quality sleep. If possible, aim for at least 7–9 hours of sleep each night. Go to bed and wake up at the same time each day. 

• Manage stress. Use relaxation techniques that combine breathing and focused attention on pleasing thoughts and images to calm the mind and body. 

• Maintain a healthy weight. Discuss with your healthcare provider if your weight is in a healthy range. If you need to lose weight, choose healthy foods, get regular exercise, and consider joining a weight loss program.

• Control cholesterol. Make healthy food choices, like limiting saturated fats found in fatty cuts of meat, dairy products, and desserts, increase your physical activity, and don’t smoke.  

• Manage blood sugar. Monitor your carbohydrate intake and choose complex carbohydrates, like whole grains and legumes, to help control blood sugar levels. 

• Control high blood pressure. Get your blood pressure checked at each healthcare visit. Ask your provider if you should monitor your blood pressure at home. Knowing your numbers is an important first step to making sure yours are in a healthy range.

At the end of the day, heart-healthy living involves understanding your risk, making healthy choices and taking steps to reduce your chances of getting heart disease. Devote a little time each day to your heart. Remember, self-care is heart care.