Are You Taking Care of Your Heart?
Have you been diagnosed with high blood pressure? Do you get out of breath going up a flight of stairs? Your heart is vital to your survival. At Amber Hill Therapy Centers, our therapists understand how important it is to address underlying issues and create a plan to help prevent injury and disease.
Heart disease is the number one cause of death in the United States, accounting for one in four deaths each year. Fortunately, most forms of heart disease are preventable by making lifestyle changes, including exercising, practicing good nutritional habits, and reducing stress in your everyday life.
February is American Heart Month. Our team at Amber Hill Therapy Centers can help improve your heart health by helping you learn how to eat a well-balanced diet, exercise regularly, and avoid anything that can cause damage to it.
Request an appointment with one of our specialists to learn how to keep your heart healthy!
5 Tips for Better Heart Health
Taking action and maintaining a healthy lifestyle will assist you in making sure your heart is healthy. When your heart doesn’t get enough attention, significant problems might arise in the artery lining, leading to plaque buildup. Plaque forming in your arteries is the cause of heart attacks and strokes.
Here are 5 simple ways you can make sure your heart continues to perform at its best:
Exercise to increase your heart rate
Walking and biking around your area regularly can help you raise your heart rate. Exercising regularly can help you lose weight, reduce your stress and improve your mood.
Participate in strength training
Strength training is one of the most effective injury-prevention strategies for the body and heart. Your therapist can help you develop safe strength-training techniques.
Maintain mobility of the joints and muscles
Regular stretching and mobility work keeps you active and makes you feel better. The more active you are, the healthier your heart is! Knowing the right workouts and therapies for your joint and muscle health will help you feel better and enhance your overall function.
Eat healthy meals
Nutrition plays a huge role in heart health. Plant-based foods, whole grains, lean meats, and healthy fats like fatty fish and olive oil should all be in your diet. Fried foods, trans fats, processed foods, and added sugar should all be avoided.
Manage your stress
Stress can raise blood pressure, so do your best to find daily ways to relax. The less stressed out you are, the less tension and stress you place on your heart. Exercising, getting adequate sleep, stretching before bed, or taking a nightly warm shower are all things that could help with relaxation.
The best approach to keep your heart strong and healthy is to exercise regularly. It’s a natural, safe, and effective way to help improve your heart function! Physical therapy is an excellent method to add additional physical activity to your daily routine.
Help Us Welcome Our New Occupational Therapist
Francine brings a decade of experience in occupational therapy and a deep passion for helping adults and children thrive. She earned her Bachelor’s degree in Health Science with a minor in Disabilities Studies from the University of Delaware and completed her Master of Science in Occupational Therapy at Thomas Jefferson University.
Throughout her career, Francine has worked in outpatient settings, schools, and home care, giving her a well-rounded perspective on supporting clients across different environments. She has also developed and led pediatric social skills programs and values strong collaboration with parents, teachers, and other professionals to create consistent, supportive care.
Francine utilizes a neurodiversity-affirming approach in all of her sessions—celebrating each client’s individual strengths while supporting their unique challenges in a respectful, empowering way. She has completed advanced training in therapeutic yoga, executive functioning, and strategies to support children with anxiety and ADHD, and holds a Sensory Integration Certificate from the University of Southern California (USC).
A meaningful part of Francine’s sessions is working alongside her therapy dog, Bonnie, who supports emotional regulation, sensory processing, and motivation in a calming and playful way. Outside of work, Francine enjoys spending time with her family and continuing to learn and grow both personally and professionally.
Exercise of the Month
Squats
(Glutes, Quads, Hamstrings)
Squats are a fundamental exercise that strengthens your lower body and gets your heart pumping. This compound movement engages multiple muscle groups, making it an excellent choice for cardiovascular health and overall fitness. Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to return to standing. 3 Sets, 12-15 Reps.
What to Expect in Physical Therapy
If you’re looking for a safe way to improve your heart health, physical therapy is a great option. At Amber Hill Therapy Centers, our team of experts can play a leading role in preventing, reversing, and managing heart-related conditions. Our therapists can help you improve your heart health by advising you on lifestyle adjustments that include daily exercises, nutrition, and stress reduction strategies based on your individual needs.
Our team comprises movement experts who have the knowledge and training to evaluate and treat several kinds of acute and chronic pain conditions and abnormal physical function related to an injury, disability, disease, or unhealthy lifestyle.
We perform a thorough evaluation that includes your overall health status to create an exercise plan that ensures you’re getting as much physical activity as you can throughout the day. This will consist of treatments to address any injuries you may have and to help prevent other health issues.
We can guide you through proper exercises and specialized treatments to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health by getting your blood flowing and your heart rate up. Participating in regular physical therapy appointments can help lower your cholesterol and blood pressure, significantly decreasing your chances of cardiac arrest in the future.
Our goal is to incorporate activities to improve your heart health so you can enjoy your life!
Heart-Healthy Recipe: Berry & Spinach Power Smoothie
Start your day with this delicious smoothie packed with heart-healthy ingredients. Berries are rich in antioxidants, while spinach provides essential vitamins and minerals that support cardiovascular health.
Ingredients:
1 cup fresh spinach
1 cup mixed berries (strawberries, blueberries, raspberries)
1 banana
1 tablespoon ground flaxseed
1 cup unsweetened almond milk
½ cup plain Greek yogurt
1 teaspoon honey (optional)
Ice cubes
Instructions:
Combine all ingredients in a blender. Blend on high until smooth and creamy, about 30-45 seconds. Pour into a glass and enjoy immediately. This smoothie provides omega-3 fatty acids, fiber, and antioxidants that support heart health.
Pediatric Therapy Tailored for Growth and Success
At Amber Hill Therapy Centers, we offer specialized pediatric services aimed at helping children reach their full potential through physical, occupational, and speech therapies. Our expert team is dedicated to providing individualized care for children with a range of developmental and physical challenges, including gross and fine motor delays, sensory processing issues, and orthopedic conditions.
We understand that each child is unique, which is why we assess their specific needs and create a customized treatment plan to support their development. Whether it’s improving balance, coordination, or strength, or addressing sensory integration difficulties, our goal is to enhance your child’s ability to engage in everyday activities with confidence and ease.
Our therapists work closely with families, ensuring that parents and caregivers are involved in every step of the process. This collaborative approach allows us to carry over treatment goals into the home environment, helping your child achieve the best outcomes. From infants to adolescents, our services are tailored to meet the changing needs of growing children.
By fostering a supportive and engaging atmosphere, we strive to make therapy sessions fun and motivating, empowering children to take an active role in their own progress.
Tips for A Heart-Healthy Valentine’s Day!
This year, don’t forget the most important Valentine of all: your heart! With February being the month of love and American Heart Month, here are a few tips to combine them into one fabulous celebration:
Try a heart-healthy treat: Pomegranate seeds, good dark chocolate, and sweet strawberries are all delicious alternatives to candy hearts.
Take a ballroom dance class with your sweetheart: Nothing’s more romantic than a sweeping waltz or sultry tango. But ballroom dancing is also a great cardio workout—making it the perfect date night for American Heart Month!
Sink into a relaxing bubble bath: Stress contributes to cardiovascular disease, so this month, set aside time to rest and relax with a bubble bath. Dim the lights, burn a few candles, and settle down with your favorite romantic read.
Want more healthy heart tips this February—or any month of the year? Schedule an appointment with Amber Hill Therapy Centers today!
Request an Appointment Today
Caring for your heart is just as important as caring for any other part of your body. For American Heart Month, our team at Amber Hill Therapy Centers can help you get back into shape safely and healthily!
Contact us this month to learn how you can improve your heart health by incorporating more physical activity into your life!
Sources:
https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845247/
