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The small changes that can make a big difference to your cardiovascular health
Making big changes in the name of getting fit and healthy can often feel daunting and overwhelming. And for those that do take the leap, cutting out all treats and doing strenuous workouts every single day can soon become unsustainable. Instead, making little changes can be a better way to boost your cardiovascular health and move towards a healthier lifestyle, and now there’s scientific research to back up that theory!
The study that says start small
A recent study looked at the sleep routine, dietary habits and levels of exercise of more than 53,000 middle-aged UK adults. It also analysed 2,034 major cardiovascular events such as heart attacks and strokes that occurred during the eight-year follow-up period.
The results of the study identified the optimal way people could avoid these cardiovascular events, and the findings may surprise you:
Sleeping for 11 minutes more each night, doing 4.5 additional minutes of brisk walking and eating an extra 50g of vegetables each day can significantly reduce a person’s risk of heart attack.
These are all small, simple changes, they are achievable and sustainable, and together they could help people avoid major cardiovascular events by around 10%.
Longer-term lifestyle changes
Commenting on these latest findings, Dr Cathrow said “When you combine little changes such as getting more sleep, moving more and eating better the benefits can soon add up. And once people start to notice these benefits, they’re more likely to stick with these healthy habits and build upon them.”
To minimise your risk of a major cardiovascular event and to boost your overall health and wellbeing, adults should be aiming for:
- A balanced diet that includes a variety of fruit and vegetables, and is low in saturated fat, sugar and salt
- Eight to nine hours sleep each night
- At least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
Speak to the health experts
If you would like more tailored advice about ways to improve your overall health and wellbeing, book an appointment with one of our medical professionals. You can do so via our simple online booking system, by emailing reception@your.gp, or by calling us on 0131 556 2525 and we’ll be happy to arrange an appointment at a time that suits you.
After being written off by chronic pain team and their physios, and losing faith in the physio discipline, I had no expectations from Peter. I am amazed at what he has done for me. Although I still have my pain I, at last, understand what’s happening, why and how to best manage it. Peter has given me the control back. I recommend Peter to anyone I meet who needs a good physio.
YourGP is regulated by Healthcare Improvement Scotland – the regulator for independent healthcare services across Scotland. Healthcare Improvement Scotland accepts complaints at any time. Contact them at:
Independent Healthcare Team
Gyle Square | 1 South Gyle Crescent | Edinburgh | EH12 9EB
his.ihcregulation@nhs.scot
YourGP is registered with the Joint Council of Cosmetic Practitioners (JCCP) Registered Office: Station Road, North Street, Havant PO9 1QU.
