In a world obsessed with six-packs, fad diets, and Instagram-ready bodies, it’s easy to forget that health is far more than what we see in the mirror. We meet too many people chasing weight loss without
truly considering what’s happening on the inside particularly, with their hearts.
Your heart is your lifelong workout partner. It beats over 100,000 times a day, fuels your muscles, powers your brain, and supports every moment you’re alive. Yet, it’s often ignored unless something goes wrong. It’s time we flipped the script: let’s start caring for our hearts not just to be thinner, but to live longer, move better, and feel more alive.
Dr Mili Bansode, Team Leader, Cardiorespiratory Physical Therapy, Kokilaben Dhirubhai Ambani Hospital, Mumbai
Here’s what smarter self-care for your heart really looks like:
1. Move More But for the Right Reasons
Exercise isn’t just about burning calories. It improves how efficiently your heart pumps blood, helps regulate blood pressure, and improves oxygen delivery to every cell in your body. Aim for 150 minutes of moderate-intensity aerobic exercise weekly, that’s just 30 minutes a day, five times a week. And it doesn’t have to be a hardcore gym session. Brisk walking, cycling, dancing in your kitchen, or even gardening count. Find what feels good.
2. Stress less, breathe more
Heart health isn’t just physical, it’s emotional too. Chronic stress, poor sleep, and burnout all weigh heavily on your cardiovascular system. Learn to pause. Take deep breaths. Do things that light you up. Whether it’s yoga, meditation, or a hobby you’ve neglected, relaxing is not a luxury; it’s a necessity.
3. Eat to Nourish, Not Punish
Forget crash diets or cutting entire food groups. Focus on whole, colourful foods: fruits, vegetables, whole grains, lean proteins, and healthy fats. These support heart function, reduce inflammation, and help maintain cholesterol and blood sugar levels. Eating well is an act of kindness to your heart, not a punishment for your body.
4. Stress Less, Sleep More
Chronic stress and poor sleep strain your heart just as much as poor diet or inactivity. Make time for activities that calm you, whether it’s reading, nature walks, or simply doing nothing. Prioritise 7–9 hours of quality sleep each night. A rested heart is a stronger heart.
5. Listen to Your Body, Not Just Your Tracker
Numbers can guide you, but they’re not everything. Learn to tune in to how your body feels, your breath, energy, and emotions. Self-awareness is one of the most powerful health tools you have.
Loving your heart is about more than shrinking your waistline. It’s about making daily choices that fuel you, calm you, and keep your heart beating strong not just for today, but for decades to come.
Be kind to your heart. It’s working hard for you, every single beat.
