Boating is a healthy pursuit — fresh air, sunshine, and a reprieve from land-based obligations creates happiness and decreases stress. Imagine how much more enjoyable boating will be if you also know you’re doing everything you can do to keep your heart healthy.
The American Heart Association advises that while genetics can affect cardiovascular health, positive lifestyle changes can make hearty improvements. The Association provides insight and guidance on eight factors and actions that should be on every boater’s radar:
- Family history
What to know: Family history is considered a “risk-enhancing factor,” according to recent cholesterol management guidelines. That means if a parent, grandparent, or sibling had a stroke, heart attack, or other type of heart disease, this information should be shared with your doctor as soon as possible.
Genetic factors such as race also may be in play. High blood pressure, for example, is a major heart disease risk factor, and its prevalence among black Americans is among the highest in the world.
What to do: If you don’t know a relative’s full medical story, seek out family who do. Details such as how old someone was when heart disease first developed can be critical. Family history can give your health care provider a better perspective on your overall risk for cardiovascular disease in the future.
- Cholesterol
What to know: “Bad” LDL cholesterol can clog up the arteries that feed your heart and brain — and increase heart attack and stroke risk. “Good” HDL cholesterol can help eliminate the bad, but only to an extent. The body also takes in additional cholesterol from certain foods such as meat, eggs, and dairy.
What to do: Get a blood test to learn your cholesterol levels. Thereafter, work with your health care provider on changes to lower LDL cholesterol (including switching to a low-fat diet) and elevate levels of good HDL (with regular exercise).
- Resting heart rate
What to know: Lower is better — for most people, a resting heart rate between 60 and 100 beats per minute is considered normal. Resting heart rate is negatively affected by stress, hormones, and medication. Reducing stress and getting into better shape lowers your resting heart rate and perhaps the length of life: studies have shown a higher rate is associated with a higher risk for death even among people who don’t have traditional heart disease risk factors.
What to do: Check your heart rate at rest first thing in the morning, before getting out of bed. If it’s not within the normal range, talk with your health care provider on ways to improve.
- Waist circumference
What to know: Some experts consider the distance around your natural waist a better way to diagnose obesity (especially in some minority groups) than relying on body mass index alone. People who carry fat around their abdomen are at greater risk for heart disease and Type 2 diabetes. A high waist circumference also is associated with an increased risk for high blood pressure and elevated cholesterol levels.
What to do: While standing, wrap a tape measure around your waist, just above your hipbones. Exhale and record the measurement. Men should aim for less than 40 inches while women should shoot for less than 35 inches. Discuss your measurement with a health care provider.
- Cardiorespiratory fitness
What to know: Aerobic exercise gets the heart pumping and builds endurance. Growing evidence associates low levels of cardiorespiratory fitness with an increased risk of cardiovascular diseases and death. High levels are linked to a lower risk of developing dementia, Alzheimer’s disease, diabetes, and even some types of cancer.
What to do: A health care provider can assess your cardiovascular endurance and overall fitness (it is often measured using the VO2 max, the maximum amount of oxygen a person can take in during intense aerobic exercise). With the advice of a medical professional, increase cardiorespiratory fitness by regularly running, biking, walking briskly, dancing, or doing other aerobic exercise that increases breathing and heart rate. If you haven’t been active for a while, start slowly and gradually build.
- Blood pressure
What to know: High blood pressure (hypertension) is called the “silent killer” because it usually lacks obvious symptoms. Nearly half of all U.S. adults have high blood pressure, yet many people are unaware. When left uncontrolled, it is a major risk factor for heart attack, stroke, and heart failure.
What to do: Learn your numbers and what they mean. High blood pressure is defined as a reading of 130 or higher for the top number, or 80 or higher for the bottom number. If your pressure is too high, consult with your health care provider methods to decrease your blood pressure. Take measurements regularly to detect patterns and check in with the doctor’s office should numbers creep up.
- Blood glucose level
What to know: Diabetes develops when there is too much sugar in the blood because the body either fails to make enough insulin or cannot use it efficiently. Blood sugar levels fluctuate depending on time of day, what you eat, and when you ate it. Too high or too low a level can affect your concentration, make you dizzy, and harm vital organs.
What to do: Type 2 diabetes is associated with obesity and physical inactivity. A low-fat diet, exercise, and other changes may help keep blood sugar levels steady and lower the odds of developing diabetes or slow its progression.
- Heart rhythm
What to know: Atrial fibrillation (AFib) is a quivering or irregular heartbeat. Left untreated, it doubles the risk for heart-related death and has a fivefold increased risk for stroke.
What to do: If you recognize the common AFib symptoms, including weakness, shortness of breath, dizziness, heart palpitations, or an irregular heartbeat, see your doctor promptly. Treatment depends on the underlying medical issue that may be causing the AFib and could include medications and procedures to help restore a normal rhythm.
Video: Test your heart health
Video: How to measure your resting heart rate
