When it comes to cardiovascular health, many of us still picture the high-intensity aerobics of the 1980s or grueling miles on a treadmill. But according to Kelly Stranburg, Vice President of Healthy Aging and Longevity at Westminster Communities of Florida, it’s time to retire the idea that heart health for seniors requires “intensity” to be effective.
“Too often, people associate exercise and movement with intensity,” Stranburg notes. “But the reality is simple: If you can move, you can improve.”
As we celebrate American Heart Month February, there is no better time to embrace a fresh perspective on wellness—one that trades rigid resolutions for the vibrant, active living that defines the Florida retirement lifestyle.
A “fresh start” for your heart may be much closer and simpler than you think. Here’s a list of practical healthy aging tips and expert-backed heart health habits, compiled by Meredith Swaine, Wellness Coordinator at Westminster Oaks Senior Living in Tallahassee.
Habit 1: Movement Without the “Workout” Label
For many, the word “cardio” conjures strenuous gym sessions. However, heart health for seniors doesn’t have to be complicated, advises Stranburg.
“When getting started on improving your heart health, find movements you enjoy and figure out what works best for you,” Stranburg said.
The heart is a muscle, and just like any other muscle, consistent use can help maintain senior heart health. The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity per week. While this may seem overwhelming at first, integrating aerobic activity into your lifestyle instead of viewing it as a “workout” can help make it more manageable.
Swaine suggests breaking that 150-minute goal into “bite-sized” pieces.
- Take the Scenic Route: A 20-minute morning walk through the blooming azaleas or one of Westminster Oaks’ miles of beautiful walking paths gets you nearly 15% of the way to your weekly goal before breakfast.
- Socialize While You Move: When you’re out for a stroll and catching up with a neighbor, you’ll find you’ve hit your movement goals without even checking your watch. As part of our My W Life wellness program, we offer active, resident-led walking groups that encourage both physical activity and social connection. Our walking groups often organize explore campus walking paths, such as the scenic shoreline at Westminster Shores.
- Make It Playful: Whether it’s a light dance class or a spirited game of shuffleboard, if you are moving, you are improving. As part of our Active Aging Week celebrations this past September, we offered belly dancing and Latin dance classes to get residents moving in fun, creative ways.
The best healthy aging tip? It’s not t how fast you go—it’s finding ways to keep moving that you’ll want to show up for again tomorrow.
Habit 2: Master the “Movement Snack”
If 150 minutes of exercise still feels like a tall order, Swaine suggests a more appetizing approach: Movement Snacks.
“Movement snacks are small moments of movement done throughout the day,” explains Swaine. “They’re not workouts; instead, they’re ways to help break up long periods of sitting.”
This philosophy aligns perfectly with Stranburg’s advice to not “overcomplicate” your routine.
To keep your blood flowing and support senior heart health, try integrating these “snacks” into your Florida retirement lifestyle:
- The Commercial Break Stretch: Use a TV timeout to reach for the ceiling.
- The Hallway Hustle: Take a quick walk down the hall after finishing a book or a meal.
- The Kitchen March: March in place while your morning coffee brews.
These tiny bursts of activity ensure that you are never sedentary for too long, making the path to a stronger heart both sustainable and stress-free.
Habit 3: Strength Training For Senior Heart Health
While we often focus on cardiovascular exercise, maintaining muscle strength is another critical component of heart health for seniors, Stranburg notes.
“While cardio is important for senior heart health, building muscle can help reduce risk levels for certain chronic conditions, as well as regulate blood sugar levels,” Stranburg said. “By maintaining muscle mass, you essentially create a more efficient system for your heart to pump blood through.”
One of Swaine’s favorite ways to improve heart health for seniors is a simple exercise called the “Sit-to-Stand.”
- How To Do It: Simply standing up from a chair and sitting back down.
- Why It Works: It improves your balance and functional strength while gently raising your heart rate.
- The Result: “Getting stronger means that everyday activities are easier,” says Swaine. “Whether it’s standing up from a chair or going for a walk, strength supports your heart and your everyday life.”
Habit 4: Heart-Healthy Nutrition for the Florida Lifestyle
A “fresh start” wouldn’t be complete without discussing what’s on your plate. Following Stranburg’s philosophy of keeping things uncomplicated, heart-healthy eating isn’t about restriction; it’s about feeding your body the right fuel to keep your motor running.
- Focus on Fiber and Color: Incorporating leafy greens and vibrant berries helps regulate blood sugar and cholesterol, two pillars of heart health for seniors.
- The Hydration Factor: Staying hydrated is a vital healthy aging tip. Proper hydration allows your heart to pump blood more easily through your vessels to your muscles.
- Lean Proteins: Whether it’s fresh-caught Gulf fish or plant-based, lean proteins support the strength-training goals Stranburg highlighted without adding saturated fats, which can stress the cardiovascular system. The talented culinary team at Westminster Oaks offers delicious, chef-prepared dining options featuring a wide variety of heart-healthy dishes and fresh grab-and-go options for an active Florida retirement lifestyle.
Habit 5: Connect and Decompress
At Westminster Communities of Florida, our mission is to inspire older adults to enjoy happy, healthy, and purposeful lives. We believe that wellness is about more than just physical stats; it’s about the joy and “spark” that keep us engaged with the world around us.
The final habit for a healthy heart isn’t found in a gym or on a plate—it’s found in your “why.” Stranburg emphasizes that finding what you enjoy is the key to longevity. When you engage in a lifelong hobby, volunteer for a cause you believe in, or mentor a neighbor, you aren’t just staying busy; you are practicing cardiovascular care.
Meaningful social connection and a sense of contribution lower cortisol levels and blood pressure. Whether it’s the quiet peace of a woodworking shop or the shared laughter of a resident committee meeting, living with purpose ensures your heart stays stronger, longer.
Maintaining Senior Heart Health For Your Next Chapter
Improving heart health for seniors doesn’t require a complete lifestyle overhaul or high-intensity training. As Stranburg reminds us: “If you can move, you can improve.” By incorporating Swaine’s “movement snacks” and “sit-to-stands” into your day, you are making a powerful investment in your future.
This February, celebrate American Heart Month by choosing one or two of these simple habits. Your heart is the engine of your life—treat it to a little extra care, a bit more movement, and a lot more joy. Visit the American Heart Association for more tips on healthy aging. .
Ready to Experience the Westminster Lifestyle?
Would you like to learn more? Find a Westminster Community near you and discover how we help you live well and be happy.
