Healthy Heart
Cardiovascular and Heart Health
One in 12 Canadians over the age or 20 is living with heart disease, and heart disease is the second leading cause of death among Canadians.
Strengthen your heart and take part in a healthy lifestyle with Y@HOME’s exercises and healthy recipe collection.
Healthy Heart Workouts
When looking for a heart healthy workout, you should focus on three types of exercises - cardio to improve circulation (30 minutes a day, five days a week), strength or resistance training to increase muscle mass (twice a week), and stretching to help improve balance and flexibility (everyday before and after you exercise).
20-minute cardio & strength workout
20-minute interval training
20-minute impact-free joint workout
20-minute bodyweight circuits
17-minute stretch
21-minutes to better balance
30-minute chair-based strength training
25-minutes towards a stronger you
50-minute total body chair-based fitness
25-minute total body strength
Healthy Mind, Healthy Heart
Practicing meditation and mindfulness can help to reduce some of the stress you feel in your life that can contribute to heart disease, as well as high blood pressure. From body scans, to practicing mindfulness as you walk in nature, or even simple yoga, there’s an option for you.
Practice meditation and/or mindfulness regularly for 20 minutes a day to reap the full hearth benefits!
Mindful Body Scan
Mindful Nature Walk
Mindful Movements
Look for recipes with a high fibre content (e.g., lots of veggies and whole grains), and higher in unsaturated fats, including omega-3 fatty acids, and low in saturated fat (e.g., legumes, tofu, olive oil). Limiting your alcohol intake is beneficial as well.
