Built by the HF Community for Those Living With HF
DEVELOPED WITH PATIENTS, PATIENT ORGANISATIONS, AND
CARE PARTNERS FOR THOSE LIVING WITH HEART FAILURE
Diet and exercise
‘I blast the radio and dance around the house. It makes the chores more fun and I get exercise, too!’
Healthy living: As important for you as the person you are caring for
When you’re juggling cooking, cleaning, and running errands—and maybe a full-time job—it’s easy to get tired and skip meals or let your workouts fall by the wayside. But to do the best for the person you are caring for, you need to keep yourself healthy as well.
Doing it together: Eat right and exercise every day
If you are the one preparing meals, it makes sense for you to share a heart-healthy diet. That probably goes for physical activity as well.
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Here are a few quick tips for adding some healthy variety to your diet:
- Set yourself up for success and leave the junk food at the store. When you go to the grocery store, skip the junk food and focus on foods that can benefit your body
- A smoothie can be a quick and delicious way to get more fruit in your diet
- Replace salt with herbs and spices, or consider salt-free seasoning mixes. Use lemon juice, citrus zest, or hot chilies to add extra flavour
- Be prepared when hunger strikes:
— Need a quick snack? Keep chopped fruit and veggies ready to go in the refrigerator
— Looking for something savoury? Grab some unsalted nuts
— Craving something sweet? Consider an unsweetened alternative like low-fat yoghurt
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Tips to help get you moving:
- Work in a little exercise when you watch TV. Every time a commercial comes on, get up and move; for example, lift your legs or walk in place
- Yardwork has lots of benefits. Raking leaves and gardening provide not only physical activity, but they may even relax you, as your mind gets a well-deserved rest. Plus, the fresh air will do you good
- Make housework part of your physical activity. By vacuuming the floor or carrying laundry up and down the stairs at a brisk pace, you’re getting exercise without realising it
- Stretch while getting dressed. Exaggerate your movements as you get dressed; bend down to touch your toes before stepping your feet into your pant legs. Or stretch your arms overhead as much as possible while you pull your T-shirt over your head
To stay well hydrated, drink fluids throughout the day, as directed by your doctor.
