How to Build a Stronger Heart During the Work Day

Build a Stronger Heart During the Work Day (Image Sources: Shutterstock)

Heart Muscle Health

Many people live a sedentary, stress-filled lifestyle that makes them susceptible to heart disease. Unless they take active steps to improve their heart muscle health, they will slide ever closer to becoming another heart disease statistic.

  • strengthen your heart,
  • improve your cardiovascular efficiency,
  • boost your energy levels,
  • increase cardiovascular endurance, and
  • improve your sleep quality.
Seven Simple Ways to Improve Heart Health︱LivingHealthyChicago

How to Improve Blood Circulation at Work

Your busy work schedule probably limits the time you can devote to working on your cardiovascular health. Here are six things you can do each day to boost your heart health without eating into the boss’s time:

Have Lunch on-the-Go

If you’ve spent all morning cooped up inside the office, take advantage of your lunch break to get some fresh air and stretch your legs. If you’ve got a 30-minute break, take 5 minutes to eat your lunch on a park bench, then spend 15–20 minutes walking around the area. You may be fortunate enough to work by a scenic park, but even if you don’t, take in a few city blocks, walking at a moderate pace. Walking is one of the best cardio exercises that exist, so take full advantage of the opportunity to do it at work.

Ditch the Elevator

Walking upstairs is an excellent form of cardio exercise. That’s why millions of people spend hours each day simulating doing just that on specialized machines in commercial gyms. As well as strengthening your glutes (butt muscles), quadriceps, and calves, it gives your heart and lungs a good workout.

Take The Stairs Rather Than Using The Lift Wherever Practicable. (Image Source: Shutterstock)

Take a Break on the Hour

Rather than slogging through a work block for three or four hours straight, break your workload down into 60-minute blocks. Set an alarm to remind you to do some movement every hour. If you’ve got a wearable fitness device, it’s probably got a move reminder function, so make use of it.

Set an Alarm to Remind You to Do Some Movement Every Hour. (Image Source: Shutterstock)

Relieve Stress

Stress is one of the most insidious contributors to heart disease. For many people, much of that stress takes place at work. While there are going to be work stressors that you have no control over, there are others that you can minimize. Can you delegate responsibility and prioritize your time to ease pressure at work so you can spend more time with your family and get in some scheduled exercise?

Make Healthy Food Choices at Work

Take an inventory of how you are currently eating at work. Are you regularly grabbing unhealthy on-the-go food choices? How often do you buy your lunch as opposed to bringing lunch? Do you bring your own snacks, or do you rely on the muffin guy at 10:30 each morning?

Start Implementing Some Healthy Heart Changes. (Image Source: Shutterstock)
  • Chicken salad with Italian green beans, sweet corn, and yogurt dressing; coffee with reduced-fat milk

Promote Heart Health

The more people at work who buy into the heart-health message, the easier it will be for you to maintain your good habits. So, why not take the initiative and encourage your workmates to join you? For example, you could promote a Step Challenge based on doing so many steps per week, with a chart showing everyone’s progress. To make it more fun, you could build it up with daily announcements and mini prizes (healthy ones, of course).


Developing a stronger heart is more about little things done consistently than big things done sporadically. Take on board our healthy heart tips at work, and you’ll be able to nurture your body’s most important organ, setting yourself up for a healthier, happier future.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store



We’re a BIPOC-owned mental health and wellness company. We create expert-driven content specifically designed to help you become 1% better each day.