American Heart Month: 5 Tips to Reduce the Risk of Heart Disease from Brooksby Village Fitness Manager

Peabody, MA – February is American Heart Month, a timely opportunity to highlight simple, practical ways to reduce the risk of heart disease—the leading cause of death in the United States.

Rokia Paone, Fitness Manager at Brooksby Village, the Erickson Senior Living community in Peabody, MA, shares five actionable steps that people of all ages—including the nation’s rapidly growing senior population—can take to support lifelong heart health.

1. Stay Active Every Day
Routine physical activity strengthens the heart, improves circulation, and supports healthy blood pressure. Aim for 30–45 minutes of movement every day of the week. This can be broken into shorter sessions throughout the day—think of them as “movement snacks” to make activity more attainable. The best exercise is the one you enjoy, whether that’s walking, group fitness classes, or even dancing.

2. Strengthen Muscles to Support Heart Health
Strength training improves metabolism, balance, and overall cardiovascular function. Engaging in muscle-strengthening activities two to three times per week can also reduce the risk of falls and help maintain independence. Examples include resistance bands, free weights, or body-weight exercises.

3. Choose Heart-Healthy Nutrition
A heart-smart eating pattern focuses on whole, nutrient-dense foods while limiting sodium and highly processed items. The CDC recommends whole, healthy and nutritious foods. Emphasize:

• Fruits and vegetables

• Whole grains

• Lean proteins such as fish, poultry, and legumes

• Healthy fats like olive oil, nuts, and seeds

4. Prioritize Stress Management and Quality Rest
Managing stress and getting adequate sleep are essential for heart health. Relaxation practices such as deep breathing, gentle stretching, meditation, and yoga can help reduce strain on the heart. Aim for 7–8 hours of quality sleep each night, and turn off TVs, phones, and tablets at least one hour before bedtime.

5. Monitor Health and Stay Engaged in Care
Regular monitoring of key health indicators—including blood pressure, cholesterol, and blood sugar—supports early detection and prevention. Staying connected with healthcare providers and following personalized care plans helps maintain long-term heart health.

“Small, consistent changes can have a big impact,” Paone says. “Ask yourself each day, ‘Did I move my body today?’ Your heart will thank you.”

Paone is a certified personal trainer with more than 25 years of experience in the fitness industry.

To learn more about Brooksby Village, visit https://www.ericksonseniorliving.com/brooksby-village.