Heart Health Is Not Just About Exercise

Many health messages focus on exercise as the key to a strong heart.

In reality, heart health is far more than just workouts on a treadmill. For many people, especially those with chronic pain, fatigue, or disabilities, the idea of 150 minutes of weekly exercise can feel overwhelming or even impossible.

In fact, the American Heart Association notes that only about 1 in 5 adults actually meet the recommended level of activity.

Hearing slogans like “move more, sit less” can unintentionally make people who can’t move easily feel blamed or excluded. Disability advocates point out that messages like “sit less” can “exclude an entire group of people”; essentially suggesting that if you can’t easily exercise, you’re not really part of the health message. This is not our intent. Your heart is still with you regardless of how much you sweat.

Traditional fitness-centred advice tends to overlook the realities of pain and fatigue. When even short walks or mild activity hurt, heart-healthy tips that assume everyone can just “go for a jog” feel out of reach.

The good news is that exercise is just one piece of the puzzle. Banner Health reminds us: “Physical activity strengthens your heart… You don’t have to go to the gym or do intense workouts. You can find movement that works for your body and your abilities”.

In other words, heart care can look very different for different bodies. It can include gentle or alternative practices, or even non-physical actions.

The goal here is to reduce stress on the heart in whatever ways you can, without pressure or blame for not following the usual script.

Stress, Emotions, and Your Heart

Our hearts respond not only to physical activity but also to our emotions and stress levels.

When you feel threatened or anxious, your body triggers a “fight or flight” response: adrenaline and cortisol flood your system, making your heart beat faster and pushing up your blood pressure. This was useful for escaping danger, but constant stress means your heart is never getting a break.

Over time, chronic stress can keep blood pressure and inflammation high, quietly damaging arteries and raising the risk of heart disease. One study even shows that ongoing stress in the brain is linked to more cardiovascular events.

It’s important to recognise that stress can come from many sources. Not just work deadlines or life worries, but also chronic pain, grief, trauma, or the fatigue of managing illness. These experiences are real stressors, and they matter for your heart. But there are ways to give your heart some relief.

Simple relaxation practices can trigger your body’s “rest and digest” mode, which slows your heart rate and lowers blood pressure. For example, slow deep breathing literally activates the vagus nerve, increasing the parasympathetic nervous system.

In fact, the regular practice of slow, deep breathing exercises (15-20 minutes daily) may help with modest reductions in blood pressure in some people. Mindful meditation, gentle yoga, or even simply listening to calming music can have similar calming effects on your nervous system. The American Heart Association even notes that “mindful meditation and deep breathing can help manage stress”.

You might also find it helpful to share your feelings with someone you trust; a friend, family member, therapist or support group. Laughter, hugs, or comforting routines (even petting an animal) can release oxytocin and endorphins that counteract stress. The key point is: relieving stress is itself a heart-healthy action. You’re not being lazy or neglectful by resting, breathing deeply, or tending to your emotional needs; you’re helping protect your heart by easing the tension it carries.

Sleep: A Natural Heart Healer

Sleep is when the body (and heart) does a lot of its healing work. Getting good sleep isn’t just about energy levels; it’s critical for your heart health.

When you sleep, your blood pressure naturally drops. If sleep is poor or cut short, your blood pressure stays higher for longer, putting extra strain on your heart.

Studies show that adults who regularly sleep less than 7 hours a night are more likely to report heart problems (like a heart attack) than those who sleep enough. In short, sleep loss can raise the chances of heart issues. Conversely, restorative sleep helps regulate hormones and repair blood vessels.

If you struggle to sleep (whether due to pain, insomnia, or sleep apnea) it’s not just a secondary concern. It’s a part of heart care.

Try to maintain a calming bedtime routine: keep your room dark and quiet, wind down without screens, and talk to a healthcare provider if persistent sleep problems (like insomnia, snoring or pauses in your breathing when asleep) are affecting you.

Each night of better rest is a gift to your heart.

Other Ways to Care for Your Heart

You don’t need a gym membership or hours of hard exercise to support your heart. Here are some gentle or indirect practices that count:

• Gentle Movement: Even small, safe movements help blood flow. For example, seated stretches, gentle yoga (or chair yoga), or slow water exercises get the heart pumping a bit without strain. You might aim for short bursts of movement throughout the day, or break them into manageable chunks if fatigue or pain sets in. Every gentle stretch or transfer from sitting to standing is your body working its way to a healthier heart.

   

• Nutrition: Eating nourishing foods supports your entire body, including the heart. If making full meals is hard, focus on easy, “heart-friendly” choices: soft fruits and veggies, whole grains, or protein-rich foods that are easy to chew or digest. Little changes (adding a piece of fruit, a handful of nuts, or a cooked vegetable) still help. If digestion or swallowing is an issue, a dietitian can suggest alternatives (smoothies, soups, softer options).

   

• Medication Management: If you take medicines for blood pressure, cholesterol, diabetes or other conditions, following your treatment plan is very important. Medication adherence is a direct way to protect your heart. If side effects bother you or remembering doses is hard, consider using a pill organiser, alarm, or asking a pharmacist for help. Working with your doctor to simplify or adjust medications can make a big difference.

   

• Rest and Recovery: Listen to your body’s signals. If you feel exhausted or in pain, giving yourself permission to rest isn’t a failure; it’s often a heart-sparing choice. Naps or breaks during the day can lower stress hormones and blood pressure.

   

• Stress-Relief Techniques: Keep up with those stress-reducing activities we mentioned: deep breathing exercises, meditation or prayer, listening to calming music, warm baths, gentle stretching, or massage. Banner Health suggests things like deep breathing, meditation, music or therapy as ways to reduce stress and support both heart and mental health. Even watching a funny movie or chatting with a friend can count as stress relief. Find what brings you a bit of peace.

   

• Tracking and Care: If possible, keep an eye on simple numbers like your blood pressure or glucose levels. Sometimes using a home blood pressure cuff (even just periodically) or tracking new symptoms can help you and your healthcare team spot things early. Don’t see this as “monitoring” in a scary way, but as information you have to care for yourself.

   

• Quit Smoking (if applicable): Smoking is a major heart risk. If you smoke, know that quitting is one of the most powerful steps you can take for your heart. This is often easier said than done, so seek support (quitlines, counselling, nicotine replacement) if and when you decide it’s the right time. Every cigarette not smoked is a gift to your heart. If you’re smoking cannabis, this can have a detrimental affect too. Move to a dry herb vaporiser and avoid all the products of combustion. 

 

• Moderate Alcohol: If you drink alcohol, doing so in moderation is generally advised for heart health. This could mean choosing one drink instead of two, or having a few alcohol-free days each week. 

   

Each of these steps, even though none require running a marathon, are real and valid way to support heart health. They may sound small, but together they build resilience. You might focus on one or two at a time, in the order that makes sense for you.

Bringing It All Together

Heart health isn’t one-size-fits-all. It includes your physical body, but also your mind, emotions, and overall well-being.

If traditional exercise is hard for you right now, that’s perfectly okay. Your heart still matters, and there are many gentle, alternative ways to care for it.

You’re not failing or “not doing enough” just because you can’t hit a gym or go on long walks. Managing chronic pain, fatigue, or a disability already takes enormous energy.

Remember that protecting your heart can also mean finding safety, comfort, and balance. Treating yourself kindly by getting rest, reducing stress, or doing small, enjoyable activities all help your heart in its own way.

Finally, please know that you are not alone.

Talk to your healthcare provider about your limitations and goals. Together you can find a heart-care plan that fits your life, perhaps involving physical therapists, counsellors, or support groups attuned to chronic illness and disability.

In short: Your heart health is your right, in whatever form works for you. It’s not about pushing through pain or guilt, but about honouring your limits while nurturing your heart’s needs.

Small steps, kind thoughts, and self-compassion go a very long way. Your heart will thank you, however you care for it.