With February being the month of love, most focus on loving others – particularly in a romantic context. But as the saying goes, or as one of many renditions of the quote¹ would tell you, “If you can’t love yourself, you can’t love anyone else.”
Love isn’t limited to romance for Valentine’s Day. And, of course, I’m a proponent of mental health, however, as a physiotherapist for the last 15 years, I find it equally important to encourage my patients to show love to their physical well-being.
A good heart is essential to provide others with the best version of yourself, yet it’s even more imperative to give back to yourself – to extend love to others, ensure that you’re feeling at your best, and, ideally, both.
Whether you’re trying to avoid long-term health issues, recover from an injury, or work collaboratively with a loved one, here are some tips to keep in mind, in honour of Valentine’s Day being this month.
Love Yourself with Preventative Cardiovascular Healthcare
Your heart is a muscle, and like any other muscle, it needs regular exercise to stay strong. Cardiovascular disease (CVD) is the leading cause of death globally² – according to the World Health Organization – but since Valentine’s Day just passed, we’re here to empower, not fearmonger.
While poor cardiovascular health can lead to fatigue, shortness of breath, and even serious conditions like heart disease, there is good news with at least 150 minutes of moderate-intensity aerobic activity per week helping reduce the risk of cardiovascular disease mortality by 22% to 31% ³.
If you don’t know where to start, here are some simple daily habits that can aid you in significantly improving your heart health:
• Stay active daily with at least 30 minutes of movement, like brisk walks or light jogs
• Maintain good posture to enhance blood circulation and reduce strain on your heart
• Ensure sufficient hydration by drinking enough water and nutrition by eating heart-friendly foods (leafy greens, nuts, etc.); for instance, consuming up to six eggs per week has been associated with a 29% reduction in the risk of death from cardiovascular disease4
Heal Your Heart with Post-Recovery Cardiovascular Physiotherapy
But what if your heart has already been through a rough patch?
Recovery is just as important as prevention, and physiotherapy plays a key role in getting you back to full strength through safe, structured recovery:
• Gradually reintroduce movement into your routine with low-impact activities like seated marches and arm raises to build or rebuild strength safely
• Adapt and practice controlled breathing techniques to help with oxygen flow and reduce stress on your heart; diaphragmatic breathing5, where you inhale deeply through your nose for four counts, hold for four, and exhale slowly through your mouth for six is one way to achieve this
• Monitor your progress by regularly checking in with a qualified physiotherapist to ensure you’re progressing at a safe, sustainable pace
Strengthen Bonds with Partner-Friendly Exercises for a Healthier Heart
It’s February, so why not celebrate love through movement?
Whether you’re exercising solo or with a partner, these simple physiotherapy-approved activities can help boost circulation, strengthen your heart, and even make for a fun bonding experience:
• Brisk 20-30 minute walks don’t need to be a solo activity, it can be done with a partner; match a loved one’s pace to encourage consistency and maintain accountability because it improves circulation, lowers blood pressure, and boosts overall endurance
• Stretch with a partner to reduce muscle tension and improve flexibility, while also making movement more enjoyable not only for you but also for someone else; try a seated hamstring stretch or standing chest opener to help deepen the stretch safely
• Dance to get your heart rate up while having fun; try a short routine to your favorite song because it’s a two-in-one stress reliever and heart booster
Self-Love and Heart Health are Small Steps for Big Impact
Loving your heart means taking care of it beyond just February – beyond just chocolate, flowers, or (if someone’s really lucky) diamonds. Whether it’s improving posture to enhance circulation, reducing sedentary habits, or engaging in heart-healthy activities, physiotherapy provides the tools to build long-term cardiovascular resilience.
This month, commit to small, sustainable changes that benefit your heart. Whether it’s a morning stretch, a lunchtime walk, or a dance break in your living room, every movement counts. After all, the best way to show love – whether to yourself or a partner – is to invest in a healthy, active life; and we’d love to help you.
Your heart does so much for you – this February (and beyond), return the favor.
¹*https://www.goodreads.com/quotes/7527779-if-you-don-t-love-yourself-you-won-t-be-happy-with#:~:text
²*https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-%28cvds%29
³*https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer
4*https://www.thescottishsun.co.uk/health/14283204/eating-eggs-slash-risk-death-cardiovascular-disease/
5*https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing/