How to Keep Your Heart Strong
- Alice Monk
- 3 days ago
- 3 min read
Your heart works hard every day, pumping blood and oxygen around your body. But modern lifestyles—long hours at a desk, stressful deadlines, and irregular work shifts—can take a toll on your heart’s health. The good news? Small, manageable changes can make a big difference. Whatever your work – from offices to construction sites, from driving all day to working on a factory line all night, here’s how you can keep your heart strong and healthy.
Move More, Sit Less
Sitting for long periods is linked to a higher risk of heart disease. If your job involves a lot of desk work, it’s essential to break up long periods of sitting:
Take active breaks – Stand up and stretch every 30 minutes. Set reminders if needed.
Walk while you talk – Take phone calls on the move or have standing meetings.
Use the stairs – Swap the lift for stairs where possible.
Cycle or walk to work – If practical, this adds valuable movement to your day.
If you have a physically demanding job, such as in construction or healthcare, you may already be active. But heart health isn’t just about movement—it’s also about balanced activity. Avoid overworking yourself, and ensure you get enough rest and recovery to protect your heart.
Eat for a Healthy Heart
A busy schedule can make it tempting to grab fast food, but what you eat has a direct impact on heart health. Try these practical food swaps:
🥗 Lunch on the go? Choose wholemeal sandwiches, salads, or soups over highly processed foods.
🍫 Need a snack? Swap biscuits and crisps for nuts, fruit, or yoghurt.
☕ Love coffee? Go easy on sugary syrups and excess caffeine—too much can raise blood pressure. Try switching to decaf half way through your day.
🥤 Stay hydrated – Drinking water instead of sugary drinks helps maintain healthy blood pressure.
If you work shifts, meal planning is key. Shift work can disrupt metabolism, increasing the risk of heart disease. Stick to regular mealtimes, avoid heavy meals right before bed, and include plenty of fibre and protein to keep energy levels steady.
Manage Stress to Protect Your Heart
Stress is a major risk factor for heart disease. High-pressure jobs, demanding workloads, and long hours can all contribute. While some stress is unavoidable, managing it effectively is vital:
🧘 Take short mindfulness breaks – Deep breathing or a few minutes of meditation can lower stress levels.
🚶 Step outside – A short walk at lunch can help clear your mind.
📅 Plan ahead – Prioritising tasks and setting boundaries can prevent work from feeling overwhelming.
💬 Talk it out – If work stress is getting too much, speak to a manager or colleague.
If you work in a high-stress environment (like emergency services or customer-facing roles), finding ways to unwind after shifts is especially important. Activities like exercise, hobbies, or spending time with friends and family can help.
Prioritise Sleep for a Healthy Heart
Lack of sleep increases the risk of high blood pressure and heart disease. If you work long hours or irregular shifts, good sleep habits are important:
🌙 Stick to a routine – Even with shift work, aim for consistent sleep and wake times.
🛏 Create a restful space – Keep your bedroom dark, quiet, and cool.
📱 Limit screens before bed – Blue light from phones and tablets can interfere with sleep.
🍷 Avoid alcohol and caffeine late at night – Both can disrupt your sleep cycle.
Check Your Heart Health Regularly
Even if you feel fine, regular health checks can help detect problems early:
✔ Know your numbers – Keep track of blood pressure, cholesterol, and blood sugar levels.
✔ Take advantage of NHS Health Checks – If you're over 40, you may be eligible for a free heart health check.
✔ Watch for warning signs – Chest pain, shortness of breath, dizziness, or extreme fatigue shouldn’t be ignored.
If you have a family history of heart disease, it’s even more important to be proactive about your heart health.
No matter what job you do, small lifestyle changes can make a big difference to your heart health. Moving more, eating well, managing stress, and getting enough sleep all contribute to a strong and healthy heart.
👉 Take action today – What one change can you make to improve your heart health this week?
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