February Is Heart Health Month

Let’s Talk Cardiovascular Health & Movement

February is generally associated with Valentine’s Day (and heart shaped chocolates), but it’s also a time we can focus on actual heart and cardiovascular health.  

Did you know heart disease is the leading cause of death in Canada?1  

There are things we can do to reduce the risk of heart disease such as being physically active, eating a variety of healthy foods, not smoking, getting proper sleep and managing stress.  

One of the most powerful tools we have to support our heart is movement. Your heart is a muscle and responds to exercise just like the other muscles in your body.  

Why Cardio Matters

Regular cardiovascular activity:

• Improves circulation, delivering oxygen and nutrients more efficiently throughout the body
• Supports heart and lung function
• Helps regulate blood pressure and cholesterol
• Improves energy, mood, and stress levels

Better circulation also supports tissue health, healing, and overall vitality and these benefits you feel far beyond just your workouts.

Movement Helps More Than Just Your Heart

Movement isn’t only about cardio:

• Load-bearing activity helps strengthen bones and joints
• Regular movement supports joint health and mobility
• Muscle engagement helps protect the body from injury and stiffness

This is especially important for those of us with sedentary jobs. If you sit at a desk or computer most of the day, aim to get up and move a few times throughout the day to counteract prolonged static positions.

How Much Exercise Do We Really Need?

According to the World Health Organization2 (WHO):

Adults aged 18–64

• At least 150 minutes of moderate-intensity activity per week, or
• 75 minutes of vigorous-intensity activity, or a combination of both
• For additional benefits: up to 300 minutes per week
• Muscle-strengthening activities on 2 or more days per week

Adults aged 65+

• Same cardiovascular guidelines as above
• Activities to improve balance and prevent falls at least 3 days per week
• Muscle-strengthening activities on 2 or more days per week

Children & Adolescents (5–17)

• At least 60 minutes of moderate to vigorous activity daily
• Muscle- and bone-strengthening activities at least 3 times per week

*Remember: some movement is always better than none.   

Some strategies to hit those target activity minutes: 

• Start small. You don’t need to overhaul your life overnight. You could do things like taking the stairs instead of the elevator or parking a few blocks away and walking to your destination.   

• Choose an activity you enjoy whether it's walking, running (my personal favourite) , biking, dancing, swimming, or pickleball. Any movement that gets your heart rate up is good. 

• Be consistent. Choose a day and time that realistically works for your schedule and block it in. 

• Small changes add up and can make a big difference over time.

Eating for Heart Health

Canada’s Food Guide3 recommends focusing on:

• Plenty of fresh fruits and vegetables
• Whole grains
• Healthy fats
• Protein-rich foods
•  And limiting processed foods whenever possible

So this February let’s focus on more than candy hearts and show some love to our actual hearts through movement and healthy eating. 

References:

1.https://www.heartandstroke.ca/heart-disease/what-is-heart-disease/types-of-heart-disease

2.https://www.who.int/initiatives/behealthy/physical-activity

3.https://food-guide.canada.ca/en/

Meet April

With nearly two decades of professional experience, April Boultbee has established herself as a leading massage therapist specializing in sports injury rehabilitation and performance recovery. A 2003 graduate of the prestigious Sutherland-Chan School of Massage Therapy, April combines clinical expertise with personal athletic experience to deliver exceptional therapeutic results.

What truly distinguishes April's practice is her extensive background as an international competitive athlete. As an elite ultramarathoner with over 25 years of racing experience, she brings unique insights to treating athletic bodies.

April believes in building strong therapeutic relationships with her clients. Rather than offering one-size-fits-all solutions, she partners with each person to:

• Develop personalized remedial exercise programs

• Create sustainable strategies for injury prevention

• Enhance overall physical performance

• Improve long-term health and well-being