Keeping your heart healthy is one of the most important things you can do for your overall well-being, and regular physical activity is key to achieving this goal. 

Unfortunately, cardiovascular diseases are one of the leading causes of death worldwide, but the good news is that incorporating heart-healthy workouts into your routine can make a big difference. 

So, celebrate World Heart Day with this Fitness First guide and find out everything you need to know.

What is World Heart Day 2024?

Cardiovascular disease (CVD) is the world’s number one killer, and more than 20.5 million people die from it every year, according to the World Heart Federation (WHF). 

However, the WHF also found that 80% of premature deaths from CVD are preventable, and the WHF is shining a light on this with World Heart Day. This day is dedicated to showcasing how small changes in our lifestyle — such as what we eat and drink, how we manage stress and how much we exercise — can better manage our hearts and lower chances of CVD.

When is World Heart Day?

World Heart Day is celebrated globally every September 29th. It was previously observed on the last Sunday in September, but the event was changed to fall on the same date every year from 2011 onwards.

Who organises World Heart Day? 

World Heart Day is run by the World Heart Federation, a global organisation dedicated to fighting heart disease and strokes.

When was World Heart Day first celebrated?

In 2000, WHD established a partnership with the World Health Organisation (WHO) to create a day that would raise awareness and help mobilise international action against cardiovascular disease. 

Why is World Heart Day important?

When it comes to keeping your heart in good shape, there’s a few things to consider that can highlight the importance of WHD. 

• Raising awareness — One of the main goals of World Heart Day is to educate the public about the risks and impact of cardiovascular disease. By spreading knowledge about the causes, symptoms and prevention strategies, WHD can empower people to take charge of their heart health.

• Promote heart-healthy habits — World Heart Day encourages everyone to adopt heart-healthy habits, really putting an emphasis on the importance of regular activity. Exercises such as walking, running, swimming, or cycling can help significantly reduce the risk of heart disease. The day serves as a reminder to incorporate at least 30 minutes of moderate-intensity exercise into our daily routines.

• Encouraging healthy eating — Diet plays a pivotal role in our heart health, and WHD highlights the benefits of a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Reducing our intake of salt, sugar, and saturated fats can help prevent things like high blood pressure, obesity and diabetes, which are all major risk factors for cardiovascular disease. 

• Highlighting the importance of regular check-ups — Early detection of heart conditions is vital for effective management and treatment. World Heart Day underscores the importance of regular health check-ups, including blood pressure and cholesterol screenings. Detecting any potential issues early can lead to early intervention and reduce the risk of severe complications. If you’re aged 40 to 74 and do not have a pre-existing health condition, you should be invited to an NHS Health Check by your GP or local council every 5 years, according to the NHS.

What are some key risk factors for cardiovascular disease?

Cardiovascular diseases (CVD) are a major health concern worldwide, but understanding the key factors can help us take proactive steps to protect our heart health.

1. Unhealthy diet

A diet high in saturated fats, trans fats, cholesterol, salt and sugar can lead to various heart problems. In fact, a sample of adult deaths due to heart disease, stroke or type 2 diabetes found that 45% were associated with inadequate consumption of certain foods and nutrients widely considered vital for healthy living. 

Consuming too much fatty or processed foods can increase your risk of developing high blood pressure, high cholesterol, and obesity, all of which are significant risk factors for CVD. 

You want to aim for a balanced diet rich in fruits, vegetables, whole grains and lean proteins to support heart health.

2. Physical inactivity

If you’re not getting your body moving, this can have serious consequences on your heart.

Regular physical activity helps maintain a healthy weight, lower blood pressure, improve your cholesterol levels and strengthen heart muscles. You should aim for around 150 minutes of moderate-intensity exercise per week, such as HIIT workouts and brisk walks, to keep your heart in top shape.

Book a visit to one of our Fitness First gyms today and see what we have to offer.

3. Smoking

Smoking can be a significant risk factor when it comes to developing cardiovascular diseases. It damages the lining of the arteries, raises blood pressure and reduces the amount of oxygen that your blood can carry.

If you smoke, quitting is one of the best things you can do for your heart health. In fact, when you quit smoking, your risk of a heart attack is half that of a smoker after just one year.

4. Excessive drinking

A few pints down the pub or a couple of cocktails over the weekend on the odd occasion isn't bad for your heart health, but excessive drinking can lead to a lot of issues. Think high blood pressure, heart failure and even a stroke.

It’s important to drink in moderation. The NHS states that men and women shouldn’t regularly drink more than 14 units of alcohol a week, which is around about six medium glasses of wine or six pints of beer or cider. 

Find out everything there is to know about the benefits of cutting alcohol from your diet.

5. High blood pressure

High blood pressure, or hypertension, forces the heart to work a lot harder than normal, which can weaken it over time. 

It’s often called the ‘silent killer’ because it may not show symptoms until significant damage has already been done. Regular monitoring and managing your blood pressure through lifestyle changes and medication can help mitigate these risks.

6. High cholesterol

High levels of bad cholesterol (LDL) can lead to the buildup of plaques in the arteries, causing atherosclerosis, which can restrict blood flow to the heart and brain. 

Make sure to have regular check-ups and maintain a healthy diet, as this can help manage cholesterol levels.

What workouts can you do to boost heart health?

Taking care of your heart through regular physical exercise is one of the best investments you can make for your overall well-being. But what workouts can you actually do to help your heart?

1. Walking

Walking is an accessible and effective exercise that anyone can do. It’s a low-impact workout that helps improve your heart health, especially when you opt for a brisk pace. 

Start with a 10-minute walk and gradually increase the duration to at least 30 minutes a day, five days a week. Walking helps strengthen the heart, lowers blood pressure and reduces our risk of heart disease.

If you want to make it more enjoyable, try finding a scenic route or walking with a friend. 

2. Running or jogging

Running or jogging isn’t everyone’s cup of tea, but they’re a great way to boost your cardiovascular fitness by raising your heart rate. 

These activities help burn calories, improve lung function and strengthen the heart. Start with a combination of walking and jogging, gradually increasing the jogging intervals as your stamina improves over time. 

Regular running or jogging can help reduce the risk of heart disease, improve your cholesterol levels and enhance your overall cardiovascular health. Make sure you use a comfortable pair of running shoes and choose a safe, enjoyable route to stay motivated.

3. Cycling

Cycling, whether you’re hitting a spin class on a stationary bike or heading outdoors, is a fantastic cardiovascular workout that’s easy on the joints. 

Aim for around 30-60 minutes of cycling a few times a week — make sure to start with shorter sessions if you’re new to cycling. It helps to improve your heart health, enhances your muscle strength and boosts your overall endurance. 

Ensure your bike is properly adjusted to your height to avoid strain. 

4. Swimming

Swimming provides a full-body workout that’s especially good for those with joint problems. It’s a great way to increase your heart rate without the impact your body could feel from land-based exercises like running 

Try swimming laps, joining one of our H20 HIIT classes, or simply playing in the pool. Swimming helps strengthen the heart, improve lung capacity and increase overall cardiovascular fitness. 

Vary your strokes to work different muscle groups and keep your workouts interesting and engaging!

Find your nearest Fitness First gym with a pool and book a visit today. 

5. Dancing

Dancing is a fun and social way to get your heart pumping — it combines aerobic exercises with coordination and rhythm. 

Join one of our Zumba classes, try your hand at salsa or ballroom dancing, or dance to your favourite music at home. 

Dancing helps improve your heart health, increases stamina, and is a joyful way to stay active. Just make sure to choose a dance style that you enjoy.

6. HIIT training

High-intensity interval training — or HIIT for short — involves short bursts of intense activity followed by a rest or lower-intensity activity. It’s a highly effective way to improve your cardiovascular health in a short amount of time. 

An example of a HIIT workout would be something like 30 seconds of sprinting followed by a 10-second rest, 30 seconds of jump lunges followed by 10 seconds of rest, and repeat. Most HIIT workouts are usually between 20-30 minutes.

HIIT boosts heart health, increases metabolism and can significantly improve your fitness levels. As you become more comfortable, you can gradually increase the intensity.

Book a HIIT class today as a member at your nearest Fitness First.

Get your heart healthy with Fitness First

Regular physical activity is a great way to maintain a healthy heart and reduce the risk of cardiovascular disease, which is especially important on World Heart Day.

Discover more about all things fitness and nutrition today with our Inside Track Blog, or why not book your first class today? Find a gym near you now, whether you’re looking for a gym in London or further afield!