A healthy heart doesn’t just happen — it’s something you build, one day at a time. Your heart works tirelessly, pumping more than 7,500 litres of blood daily. Yet heart disease remains one of the world’s biggest killers.
According to Lynn Smith, a senior lecturer in biokinetics and Head of the Department of Sport and Movement Studies at the University of Johannesburg, the good news is that “many heart problems are preventable through consistent, healthy lifestyle choices.”
Below are four simple tips she recommends for a stronger, healthier heart.
1. Exercise with Purpose
Exercise does far more than tone muscles. It strengthens your heart, lowers blood pressure, improves cholesterol, and keeps blood sugar in check.
Smith explains that “structured exercise provides greater cardiovascular benefits than casual movement alone.” She recommends at least 150 minutes of moderate aerobic activity per week — brisk walking, cycling, or dancing all count.
If time is tight, she suggests breaking workouts into three 10-minute sessions each day. “Small, consistent efforts can make a huge difference,” she says.
Muscle-strengthening exercises like squats or wall push-ups, done twice a week, also support heart health and overall metabolism.
2. Stay Ahead of the Symptoms
Heart disease often develops quietly. High blood pressure, cholesterol, or glucose can go unnoticed until it’s too late.
Research in South Africa shows that one in three adults has high blood pressure — many without knowing it. Smith advises everyone over 35, especially those with a family history of heart problems, to get annual health screenings. “It’s easier to prevent than to treat,” she notes.
3. Break the Sitting Cycle
Modern work life has most people sitting for hours — at desks, in cars, or in front of screens. But sitting too long increases the risk of heart disease and early death.
Smith recommends standing desks, stretch breaks, and regular movement. “Your heart benefits when your body moves,” she says. Simple actions — walking, stretching, or even standing while taking calls — can protect your cardiovascular health.
4. Beat Stress — One Step at a Time
Stress is more dangerous than most people realise. Chronic stress can trigger inflammation, raise blood pressure, and fuel unhealthy habits.
“Exercise is one of the best stress relievers,” Smith explains. It helps release endorphins — the body’s natural ‘feel-good’ chemicals — that improve mood and reduce anxiety.
She adds, “When people move regularly, they not only strengthen their hearts but also their sense of control over their bodies and emotions.”
A strong heart is built on simple choices — moving more, eating better, checking your health, and managing stress. As Smith puts it: “Your heart rewards you for every step you take in the right direction.”
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