World Heart Day is celebrated annually on September 29 to raise awareness about cardiovascular disease (CVD) and promote a heart-healthy lifestyle. The theme for this year’s celebration is ‘Use Heart, Know Heart’. This theme focuses on the importance of understanding and caring for our hearts. It reminds us that we can all make small changes to our lifestyle to protect our hearts and reduce the risk of cardiovascular disease (CVD). Here’s some information about its history, significance, how to celebrate in the office, and tips for working professionals.
WORLD HEART DAY 2023: HISTORY
World Heart Day was established in 2000 by the World Heart Federation (WHF) to inform people about heart disease and stroke, the leading causes of death in the world. The WHF, together with various governments and organizations, wanted to emphasize the importance of maintaining a healthy heart through prevention and control of risk factors.
WORLD HEART DAY 2023: MEANING
- Raise awarenessWorld Heart Day is an opportunity to educate people about the risk factors associated with cardiovascular disease and the importance of heart-healthy habits such as regular exercise, a balanced diet and avoiding smoking and excessive alcohol consumption.
- Promote healthIt encourages individuals and communities to take action to reduce their risk of heart disease and improve their overall heart health.
- Heart health advocateIt serves as a platform for advocacy, calling for policies and actions that prioritize heart health at the global, national and community levels.
CELEBRATING WORLD HEART DAY 2023 AT THE OFFICE
- Wear redEncourage employees to wear red clothing or accessories to the office on World Heart Day to show their support for heart health.
- Educational workshopsOrganize workshops or seminars on heart health. Invite healthcare professionals to speak about the importance of regular check-ups, diet, exercise and stress management.
- Healthy office snacksReplace the usual office snacks with heart-healthy options like fresh fruit, nuts and low-sodium snacks.
- Breaks for physical activityProvide short breaks for physical activity during the workday. Encourage employees to stretch, take a walk or do a short workout.
- Health examinationsProvide on-site health screenings such as blood pressure checks and cholesterol tests. This can help employees become more aware of their heart health.
- To spread informationProvide brochures or pamphlets about heart health and prevention strategies. You can also send heart health tips via email or on the company intranet.
- Healthy potluckHost a healthy potluck lunch where employees can bring heart-healthy dishes to share. This can be a fun and interactive way to promote good nutrition.
- Fundraising for heart charitiesConsider hosting a charity event or fundraiser to support organizations committed to heart health and research.
- Promote stress reductionEncourage employees to participate in stress-reducing activities such as meditation or yoga. You can hire a yoga instructor for a lunch session.
- Heart-healthy challengesLaunch workplace challenges related to heart health. For example, you could have a step counting challenge or a ‘no sugar’ challenge for a week.
HEALTHY HEART TIPS FOR WORKING PROFESSIONALS
Maintaining a healthy heart is critical for working professionals because a healthy heart can lead to increased energy, productivity and overall well-being. Here are some tips for working professionals to keep their hearts healthy:
WATCH: 5 Ways to Protect Your Heart Health as a Working Professional
Regular exercise
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
Incorporate physical activity into your daily routine, such as taking the stairs, walking or biking to work, or doing quick workouts during breaks.
Balanced diet:
Eat a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
Limit your intake of saturated fats, trans fats, sodium and added sugars.
Check portion sizes to avoid overeating.
Stay hydrated
Drink plenty of water throughout the day to maintain good blood circulation and good heart health.
Deal with stress
Practice stress management techniques such as deep breathing, meditation, yoga or mindfulness to reduce the impact of stress on your heart.
Regular checks
Schedule regular checkups with your healthcare provider to monitor your blood pressure, cholesterol levels, and overall heart health.
Follow your doctor’s recommendations for screenings and tests.
Quit smoking
If you smoke, seek support and resources to quit smoking. Smoking is a major risk factor for heart disease.
Limit alcohol consumption
If you drink alcohol, do so in moderation. This usually means a maximum of one drink per day for women and a maximum of two drinks per day for men.
WATCH: 5 Heart-Healthy Foods to Include in Your Diet
Enough sleep
Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to heart problems.
Weight management
Maintain a healthy weight by balancing calorie intake with physical activity. Obesity is a risk factor for heart disease.
Know your family history
Consider your family’s history of heart disease and share it with your healthcare provider for a more personalized approach to prevention.
Stay active at work
Avoid sitting for long periods of time. Take short breaks to stand, stretch, or walk around the office.
If possible, consider using a standing desk or desk treadmill.
Hygiene and hand washing
Good hygiene, including regular hand washing, can help prevent diseases that can affect the heart, such as flu and other infections.
CPR training
Consider taking a cardiopulmonary resuscitation (CPR) course so you can help in emergency situations.
Stay informed
Stay up to date with the latest information about heart health by reading reliable sources and consulting healthcare professionals.
Social connections
Maintain strong social connections and positive relationships, as these can provide emotional support and reduce stress.
Remember that small, consistent changes in your lifestyle can have a significant impact on your heart health. It is essential to prioritize your cardiovascular well-being, especially in today’s fast-paced work environment. Consult a healthcare provider for personalized advice and to address any specific risk factors.
