Heart Health Weekly Routine

15 items · Health · Medium difficulty · 30 min

Simple weekly actions to monitor and protect your heart health.

• Measure resting blood pressure

  After 5 minutes seated, use same arm and note systolic/diastolic with time and cuff used.

• Log blood pressure reading in a journal or app

  Record date, time, reading, medications, and symptoms for trend tracking.

• Take prescribed heart medications at the scheduled time

  Use a pillbox or alarm and note missed doses to report to your provider.

• Refill prescriptions if supply is under 7 days

  Call pharmacy, use app, or set auto-refill to avoid missed doses.

• Complete 150 minutes of moderate aerobic exercise this week

  Aim for brisk walking, cycling, swimming, or similar activity across the week.

• Schedule exercise sessions for the week

  Plan 3–5 sessions including one longer 40–60 min session for consistency.

• Include 1–2 short strength sessions this week

  Do 20–30 min of resistance moves to support heart health and metabolism.

• Track daily sodium intake

  Log high-sodium foods; aim for <2300 mg/day or ~1500 mg if advised by your clinician.

• Choose meals lower in saturated fat

  Swap fatty cuts and butter for fish, beans, lean meats, and vegetable oils.

• Monitor and limit alcohol intake

  Follow guidelines: ≤1 drink/day for women, ≤2 for men; log any excess days.

• Weigh yourself once this week and note the trend

  Weigh at the same time in similar clothing and record changes week-to-week.

• Practice stress-reducing techniques at least 3 times this week

  Try 5–15 min of deep breathing, meditation, or a brisk walk to lower stress.

• Aim for 7+ hours of sleep most nights

  Keep a consistent bedtime and limit screens 30 minutes before sleep.

• Schedule or confirm annual cholesterol/lipid panel

  Book the test if due within the year and review results with your provider.

• Know emergency signs and action steps

  Call emergency services for chest pain, severe breathlessness, fainting, or sudden weakness.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.