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While there’s nothing wrong with putting your feet up and relaxing at the end of a long day, spending the better part of your day sitting or lying down compared to engaging in physical activity – even if it’s taking a walk around your office or home complex – isn’t doing you or your heart’s health any favours.
According to the World Health Organization, 40% of South Africans are not active enough. This can have detrimental effects on your overall health, but inactivity is also a known cause of cardiovascular disease (also referred to as heart disease).
What is heart disease?
Heart disease is a blanket term to describe any health challenge related to the heart. These can include blood vessel diseases like coronary artery disease, arrythmias (irregular heartbeats) and congenital heart defects (heart health challenges from birth).
What causes heart disease and what are the symptoms?
In addition to physical inactivity, being overweight or obese are contributing factors to heart disease, especially for those who carry a significant amount of visceral fat (also referred to as abdominal obesity, where fat surrounds the abdominal organs). Tobacco smokers, those who consume alcohol in excess and people with hypertension are especially at risk.
The symptoms of heart disease vary depending on the type of heart condition being dealt with, but the general warning signs to look out for include chest pains; shortness of breath; swollen hands, legs, ankles or feet; anxiety; fainting and persistent jaw pain. Seek medical attention if you experience these symptoms.
How to prevent heart disease
One in three deaths in the world result from heart disease and 225 South Africans are killed by heart disease every day. Heart health challenges pose serious risks to people of all ages who maintain unhealthy lifestyles, but 80% of heart disease and strokes are also preventable.
Madelein O’Connell, Acting Executive: Corporate Relations and Wellness at Bestmed Medical Scheme, says that the journey to good heart health starts with being proactive, changing lifestyle habits and making choices for the better.
“Living a sedentary life simply isn’t conducive to living healthy,” she says. “Bestmed’s Tempo Wellness programme was developed with exactly this in mind, and encourages South Africans to see and reap the rewards of choosing to live better.”
Bestmed’s Tempo wellness programme includes Fitness, Nutritional Health, and Emotional Wellbeing Journeys, each of which allow members to take charge of their own lives towards living healthier.
To kick-start a proactive approach, this life-saving checklist offers helpful ways to change your behaviours and make better choices for your overall health and wellbeing.
- Get moving – a recent study showed that South African office workers spend 17 hours on average sitting or lying down. This can have serious health risks in addition to causing heart disease and diabetes.
- Be kinder to yourself – taking time out for self-care, whether that involves meditating or a pamper session, has a positive impact on our mental health, which in turn bodes well for our overall health and wellbeing.
- Just quit it – commit to quitting tobacco use outright. Smoking has a negative impact on the body that can lead to heart attacks, loss of brain function through stroke and sudden death.
- Eat a heart healthy diet – a balanced diet that includes lean meat and fish with plenty of vegetables in every meal, and limited servings of good fats like avocado and olive oils is recommended for optimal heart health.
- Consult the experts – speak to a professional if you are concerned about your risk of developing heart health issues. This is even easier if you are able to take advantage of benefits from your medical aid to navigate your health improvement journey. “From fitness programmes to consultations with professional dietitians and coaches, the Bestmed Tempo wellness programme offers a great solution for people who aspire to live healthier,” adds O’Connell.