For American Heart Month, the health care providers at Prowers Medical Center would like to remind community members of steps you can take to care for your cardiovascular system and increase your chances of living a longer, healthier life.

These recommendations may seem daunting, but remember, you don’t need to do everything all at once. Take one small step today and another tomorrow. As long as you’re working on adding more healthy habits and cutting back on less healthy ones, you’re tipping the scales in your favor.

Get Moving

Getting more physical activity may be the best thing you can do to keep your cardiovascular system healthy. The American Heart Association recommends fitting in at least 150 minutes a week of activities that get your blood pumping, such as brisk walking, gardening or moderately strenuous house chores, and biking. The idea is that you should be breathing harder than normal but still be able to talk.

If you’re fairly sedentary, simply start by sitting less and moving more. Take a few five-minute walks throughout the day (after meals is a good time), or challenge yourself to get something done around the house for every hour you spend watching TV or scrolling on your phone.

Choose Healthier

If your diet could use some improvement, try making one or two healthier choices each day. Instead of fried chicken for lunch, go with roasted. Swap out one sugary drink for water or tea. Add a side salad or vegetable to your entrée. New habits stick best when they’re done incrementally and attached to existing, hardwired habits.

In 2024, we’re offering our popular Health Fair once each quarter! For just $25, you’ll receive seven essential blood tests (eight for men) that help you and your providers stay on top of your health.

Call 719-336-8363 to schedule your bloodwork for the month(s) of your choice: January, April, July and/or October!

Know Your Numbers

If you’re not monitoring your weight, blood pressure, cholesterol and blood sugar (glucose), now’s the time to start. They don’t tell the whole story, but these numbers are a good shorthand for general health. If any of them are too high, talk to your primary care provider about measures to help get them under control. Widely used, effective medications are available to help you rein in unhealthy numbers and get you back on the road to good health.

Go Tobacco-Free

All forms of tobacco use are bad for your cardiovascular health. But quitting often takes multiple attempts and lots of support. So talk to your primary care provider about resources proven to help. Prowers Medical Center offers a Freedom from Smoking class developed by the American Lung Association. The class is free and meets for seven weeks on Monday nights. To sign up for the next session, call 719-336-6731.

Sleep Well

Adults who don’t sleep enough are at higher risk of heart disease and heart attack. If you’re not sleeping well, talk to your provider. Like 20% of the American population, you may suffer from sleep apnea. Or you might be struggling with anxiety, hormonal issues, medication side effects or other insomnia-causing health problems your provider can help you solve.

Take Your Medications

Many chronic illnesses, such as diabetes, pose an ongoing risk to your cardiovascular health. So if your provider has prescribed medications for a chronic condition, take them as directed. If you’re struggling with side effects or other hurdles to taking a medication, talk to your provider before quitting or adjusting the dose.