Focus on Heart Health
February is Heart Health Month, the perfect time to focus on YOU and your wellness. Did you know that heart disease remains the leading cause of death for both men and women in the U.S.? According to the American Heart Association (AHA), heart disease accounts for nearly 1 in 5 deaths annually. However, there is good news: many risk factors for heart disease are preventable with the right lifestyle choices. Your heart does so much for you (like beating 100,000 times a day!), and with a little care, it can keep you going strong for years to come.
This February, we invite you to take small but meaningful steps toward improving your heart health. It is easier than you think, and CORE57 is here to guide you every step of the way.
Why Heart Health Becomes More Important With Age
As we grow older, the demands we place on our hearts change. By your 30s, 40s, and beyond, factors like high blood pressure, cholesterol, weight, and stress can increase your risk of heart disease. In fact, the AHA says that roughly half of all U.S. adults have high blood pressure, a major risk factor for heart disease.
Your heart is a muscle, just like any other in your body. If you don’t work it and care for it, it weakens over time. However, that doesn’t mean it is too late to turn things around. Simple shifts in behavior can dramatically reduce your risk of heart-related issues as you age, and two major players are movement and nutrition.
Move More, Stress Less
Are you wondering where to start? Movement is medicine when it comes to your heart. Physical activity helps strengthen your heart muscle, lowers blood pressure, reduces cholesterol levels, and even improves your mood.
Experts recommend at least 150 minutes of moderate aerobic exercise a week—that’s just 30 minutes a day, five times a week. Going for a brisk walk, biking, swimming, or even dancing counts. Exercise can also reduce stress, which is a hidden burden on your heart. When you are stressed, your body releases hormones that increase blood pressure, a leading risk factor for heart problems. Movement is a win-win for your physical and mental health.
What Nutrition Means for Your Heart
Eating well is just as important as staying active. (That's why fuel is one of our 7 Foundations of Fitness!) A heart-healthy diet focuses on the right mix of nutrient-dense foods that protect and nourish your body. Think of it this way—you’re fueling your most important asset.
The AHA recommends prioritizing these foods for a healthy heart:
Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants, these are your heart’s best friends.
Whole Grains: Think oats, quinoa, and whole-wheat bread. The fiber in these helps to lower cholesterol and stabilize blood sugar.
Healthy Fats: Opt for heart-healthy fats found in foods like salmon, avocado, and nuts (but steer clear of trans fats).
Limit Sodium and Sugar: Excess salt can raise your blood pressure, and too much sugar can lead to weight gain and diabetes—both risk factors for heart disease.
Making small changes can lead to big results! Start by swapping out one processed snack with a piece of fruit or adding a side of greens at dinner.
If you want extra help, CORE57’s nutrition program can create heart-healthy meal plans tailored to your needs. We make it simple to learn the principles of balanced eating without the guesswork.
How to Calculate Your MHR and Optimize Your Heart Rate Zones
Ever heard the phrase “work smarter, not harder”? When it comes to cardio, understanding your Max Heart Rate (MHR) and optimizing your heart rate zones is an incredible way to make sure your workouts are both effective and safe.
Here’s a quick way to calculate your MHR:
220 - Your Age = Maximum Heart Rate
For example, if you’re 40 years old, your MHR would be 220 - 40 = 180 beats per minute (BPM).
From there, your target zones for exercise break down like this:
Warm-Up Zone (50-60% of MHR): Great for low-intensity activity or active recovery.
Fat-Burning Zone (60-70% of MHR): Improves endurance and is great for steady-state cardio like walking or jogging.
Cardio Zone (70-85% of MHR): Perfect for boosting heart health and improving your cardiovascular fitness.
Heart rate training is a core part of our fitness philosophy. Our trainers will help you calculate your zones, show you how to maximize your sessions, and track your progress—all with your heart health in mind! Ask about purchasing a MyZone heart monitor at the front desk for optimal tracking.
How CORE57 Supports Your Heart Health Journey
Taking care of your heart is a lifelong commitment, but you don’t have to do it alone. We provide tools, guidance, and community support to make heart health a priority all year round.
Heart Rate Training: Get the most out of your cardio workouts with our SPRINT classes. We will show you how to stay in the right zones to improve your fitness and keep your heart healthy, all using proven techniques!
Nutrition Expertise: With our customized nutrition coaching and heart-healthy eating tips, you’ll have all you need to fuel your body the right way—for life.
Accountability and Coaching: Sticking with new habits can be tough. That’s why we’re here to keep you motivated, on track, and inspired to make lasting changes. With CORE57, you’re part of a supportive community that makes your wellness goals feel achievable.
We know fitness and wellness aren’t one-size-fits-all, which is why we customize every part of your experience to fit your goals, lifestyle, and preferences. We commit to helping you find a rhythm that works for YOU.
Take Action This Heart Health Month
This February, don’t just think about heart health—act on it. There is no better time to start making changes than right now. Whether you start by adding a daily walk to your schedule, picking up more colorful produce at the grocery store, or joining a fitness program, every small step counts.
At CORE57, we’re here to make that first step a whole lot easier (and fun!). Join our community and see for yourself how personalizing your fitness and nutrition routines can make a real, lasting difference.
Are you ready to prioritize your heart health and love the way you live? Join us today and make this Heart Health Month the start of something incredible!