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Senior Times - May 2026 Page 5Any time is a good time to focus on your heart health. Did you know your calf muscles are like a second pump for your heart? Every time you move your legs, they help push blood back up to your chest. Stronger calves mean better circulation, less swelling, and less strain on your heart.According to Dr. Oz you can work these muscles almost anywhere %u2013 while brushing your teeth, cooking, or watching TV. Simple calf raises, done 15-20 times twice a day, can make a real difference.Keeping your heart healthy %u2013 There are many steps you can take to help keep your heart healthy. Here are some ideas from NIHNational Institute on Aging:Stay physically active. If possible, aim to get at least 150 minutes of physical activity each week. Research has found that resistance training (also called strength training) and aerobic exercise can both benefit heart health. But it%u2019s most important just to get moving %u2013 any physical activity is better than none. Talk with your doctor about the type of activities that would be best for you.If you smoke, quit. Smoking is the leading cause of preventable death. Smoking adds to the damage to artery walls that occurs in heart disease. Quitting smoking, even in later life, can improve your health and lower your risk of heart disease, stroke, and cancer.Follow a heart-healthy diet. Certain foods pack powerful heart-healthy benefits. Add more fatty fishes like salmon, nutrient-dense veggies like beets, and proteins like beans and nuts into your diet. Eat plenty of fruits, vegetables, lean proteins, and foods high in fiber (such as those made with whole grains). Also choose foods that are low in saturated fats, added sugars, and salt. As we get older, our bodies become more sensitive to salt, which can cause high blood pressure and swelling in the abdomen, legs, and feet. Learn more about the Dietary Approaches to Stop Hypertension (DASH), a flexible and balanced eating plan that helps create a hearthealthy eating style, and the U.S. Department of Agriculture%u2019s dietary guidelines.Maintain a healthy weight. Balancing the calories you eat and drink with the calories burned through being physically active helps to maintain a healthy weight. Ways you can stay at a healthy weight include limiting portion sizes and getting regular exercise that includes resistance training.Know your numbers. Medicare covers cardiovascular disease screenings at no cost to help you track your cholesterol, lipid, and triglyceride levels.Keep your diabetes, high blood pressure, and/or high cholesterol under control. Follow your doctor%u2019s advice to manage these conditions, and take medications as directed.Don%u2019t drink much or any alcohol. As we age, alcohol consumption can make existing health problems worse and have dangerous interactions with some medications.Manage stress. Learn how to manage stress, relax, and cope with problems to improve physical and emotional health. Consider activities such as a stress management program, meditation, physical activity, and talking about concerns with friends or family. To learn more about stress management techniques, visit the NIH National Center for Complementary and Integrative Health.Get enough sleep. Getting enough good-quality sleep is another way to help reduce the risk of heart disease. As we get older, our sleep patterns begin to change, making it more difficult to fall asleep or stay asleep. Sleep matters. Most adults need 7-9 hours of sleep nightly. Try going to bed and waking up at the same time daily, and put away screens before bedtime. Sleep disorders such as sleep apnea can also affect how much and how well you sleep. Talk with your doctor if you have difficulties sleeping. Read more about getting a good night%u2019s sleep.For visual examples of strengthen your calves enjoy the video on how to stay healthy with Dr. Oz at https://www.youtube.com/watch?v=iw6u6-BAGv8.Source: Stay Healthy by Dr. Oz, NIH-NIAPublisher%u2019s Note: To find an exercise program near you turn to the activities offered at area senior centers or through agencies such as your area agency on aging, Senior Health Partners, or even commercial health centers across the region. Visit pages 16 and 17 and circle the activities you can add to your calendar. HEART HEALTH INCLUDES YOUR CALVESBy: Sherii Sherban, Publisher269-979-7781Care that Meets you$4,250START FROMPlus the time and space to experiencemeaningful moments. At Grainhouse Grove inBattle Creek, Michigan, we offer both assistedliving and memory care in a welcomingcommunity designed to support your well-beingand peace of mind.WHERE YOU ARETOUR TODAYAll Inclusive PricingFeel confident knowing residents are cared for 24hours a day by qualified, well trained staff and onsite nurse.www.grainhousegrove.com