Spending 30 extra seconds lying down when waking up, 30 minutes of morning exercise, 30 minutes of lunch break, 30 minutes of exercise after dinner can help reduce the risk of cardiovascular events.
Doctor CK2 Vu Dinh An, Head of Intensive Care – Poison Control Department, Military Hospital 175, said many cardiovascular risk factors can be controlled with simple changes in daily activities.
Three “half minutes” upon waking
The “3 half minute” rule includes 30 seconds of lying down after waking up, 30 seconds of sitting in bed before standing, and 30 seconds of standing next to the bed before walking.
According to Dr. An, changing position from lying to standing too quickly can cause dizziness and loss of balance, especially in the elderly and people with blood pressure problems. Taking each step helps the body have time to adapt, limiting dizziness and sudden hemodynamic changes after waking up.
Three “half hours” protect the heart
“3 half hours” includes 30 minutes of morning exercise, 30 minutes of lunch break and 30 minutes of exercise after dinner, about 30 minutes before meals.
Regular exercise helps control weight, blood pressure, blood sugar and blood fat. Adults can choose to walk briskly, run lightly or cycle, swim, or play moderate sports, depending on their physical condition.
Taking a lunch break and getting enough sleep is also important because lack of sleep and prolonged stress can adversely affect the heart. Doctors recommend maintaining a stable lifestyle instead of only exercising when you have time.
Cardiovascular disease is not just a disease of the elderly
According to Dr. An, cardiovascular disease is the leading cause of death in the world and is trending toward younger people in Vietnam. Screening for the period 2017-2023 recorded that 4.1% of people aged 18-29 years old and 12.3% of people aged 30-39 years old had hypertension, about 7.2% of strokes occurred in people under 45 years old.
The main risk factors include smoking, increased LDL-cholesterol, high blood pressure, diabetes, overweight and obesity, physical inactivity, stress and lack of sleep. Many of these factors can be changed with lifestyle or treatment.
Doctors recommend measuring blood pressure, checking blood sugar and blood fat periodically; no smoking and e-cigarettes; Eat more fruits and vegetables, reduce salt, sugar and ultra-processed foods; At the same time, maintain exercise and get enough sleep.
People with hypertension should measure and control their blood pressure regularly, not wait for symptoms to appear before checking. If your blood pressure is above 180/120 mmHg and is accompanied by chest pain, difficulty breathing, weakness, difficulty speaking, distorted mouth, drowsiness or seizures, you should quickly go to an emergency medical facility.
You should maintain exercise for 30 minutes every morning and 30 minutes every evening. Image: Nguyen Dong
Early recognition of myocardial infarction and stroke
Prolonged chest pain or discomfort, feeling of pressure or tightness, pain spreading to the shoulders, arms, neck, jaw or back, accompanied by sweating, shortness of breath, or nausea can be signs of a heart attack. Older people, women, and people with diabetes sometimes do not have typical chest pain.
With stroke, remember to BE FAST: sudden loss of balance, blurred vision or loss of vision, facial distortion, weakness of limbs on one side, difficulty speaking or slurred speech. When these signs appear, you should call 115 immediately, remember the time of onset, do not let the patient eat or drink or take medicine arbitrarily, and take him to a medical facility as soon as possible.
According to Dr. An, about 80% of cardiovascular events can be prevented by controlling risk factors. Small changes like an extra 10 minutes of walking, one less glass of soft drink or 30 minutes less of staying up late, if maintained regularly, can make a difference to heart health.