You might not know this, but your heart health is closely connected to your mental health. There is a direct correlation between the heart and mental health. At Hope For The Warriors, our commitment to holistic wellness shines through our Physical and Emotional Wellness programming, which empowers veterans, active-duty service members, and their families to embrace heart health as a cornerstone of their health journeys.
According to the U.S. Department of Veterans Affairs, veterans are at a higher risk for heart disease than their civilian counterparts due to factors like high blood pressure, PTSD, and lifestyle challenges. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise weekly. Seventy-five minutes of vigorous activity or a combination can provide similar benefits for those who prefer a higher intensity.
Jenna McDonald, HOPE’s Director of Physical Wellness, Sports & Recreation, emphasizes, “Whether it’s a brisk walk, weightlifting session, or calming yoga practice, every movement contributes to a healthier heart and mind.”
Mental Health and the Heart
Mental health problems can be short-term or long-term and can affect how you feel and your body, too. For example, having these problems for a long time can make your heart work harder, raise your blood pressure, and increase stress chemicals. This can lead to heart problems and other health issues.
More specifically, according to the CDC, mood disorders, anxiety disorders including PTSD, substance use disorders, and chronic stress have been shown to increase risk factors related to heart disease. When a person is dealing with mental health disorders for an extended period, evidence shows physiological changes such as increased heart rate and blood pressure, reduced blood flow to the heart, and increased levels of cortisol. These changes can lead to heart disease, calcium build-up in the arteries, and some metabolic diseases.
When people feel bad for a long time, they might cope in unhealthy ways, like smoking, drinking alcohol, not moving around much, or eating junk food. But taking care of your mental health can also help your body feel better.
As discussed above, finding ways to improve your mental health will also benefit your body. Speaking with your primary care doctor and a mental health provider about symptoms and concerns for your emotional and physical well-being is an essential first step when assessing your overall heart health. Making small changes over time by setting simple goals can provide long-lasting benefits. Studies have also shown mindfulness techniques such as practicing gratitude and meditation can improve overall heart health by reducing stress responses within a person’s body. Mindfulness practices can improve mental health and increase a positive outlook on life, increasing the likelihood of participating in healthy activities such as exercise and a proper diet and reducing harmful coping choices like substances.
The Mind-Body Connection
Physical wellness is about what we do with our bodies and how we nurture our minds. Mental health and physical activity are deeply intertwined. Exercise releases endorphins, which boost mood and reduce stress. This is why Hope For The Warriors integrates mind-body practices into our programming. Activities like yoga, mindfulness exercises, and tai chi foster mental clarity and emotional balance while supporting physical strength and flexibility.
Relaxation Response and Its Benefits
The relaxation response, a concept introduced by Dr. Herbert Benson, is a physical state of deep rest that changes the physical and emotional responses to stress. This practice counteracts the harmful effects of stress by slowing the heart rate, reducing blood pressure, and lowering cortisol levels. Regularly engaging in relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can improve heart health and overall well-being. Beyond physical benefits, these practices also enhance mental health by reducing anxiety, promoting emotional stability, and fostering a greater sense of calm. Incorporating the relaxation response into daily routines can significantly improve resilience and holistic wellness.
Hope For The Warriors’ Commitment
HOPE’s Physical and Emotional Wellness programming provides tailored coaching, activity options, and motivational support to veterans, service members, and their families. Brianne Sampson is the Director of Clinical Support and Emotional Wellness, working with clients holistically to meet their needs. “Our initiatives promote heart health while reinforcing the critical connection between physical activity and mental well-being,” she says. “We empower our community to lead healthier, more balanced lives by addressing the body and mind.”
Start Your Heart Health Journey Today
Consider how you can incorporate these exercises into your Heart Health Month routine. Every step counts, whether it’s a 30-minute walk with a friend or trying out a new yoga class. At Hope For The Warriors, we’re here to support you every step of the way, helping you achieve a healthier heart and a stronger connection to your well-being.
3 Types of Exercise to Boost Heart Health
- Aerobic Exercise
- What it does: Aerobic exercise improves circulation, lowers blood pressure, and enhances overall fitness. It also reduces the risk of type 2 diabetes and helps manage blood glucose levels for those already diagnosed.
- How much: At least 30 minutes a day, five days a week.
- Examples: Brisk walking, running, swimming, cycling, tennis, and jumping rope. These activities are heart-pumping and effective ways to meet your weekly activity goals.
- Resistance Training
- What it does: Targets body composition by reducing fat and building lean muscle mass. Combining resistance training with aerobic exercise can improve cholesterol levels.
- How much: At least two nonconsecutive days per week.
- Examples: Free weights, resistance bands, weight machines, and bodyweight exercises like push-ups, squats, and chin-ups.
- Stretching, Flexibility, and Balance
- What they do: While these exercises don’t directly enhance heart health, they support musculoskeletal health, enabling sustained aerobic and resistance exercises. They also improve stability and prevent injuries.
- How much: Daily, especially before and after other workouts.
- Examples: Basic stretches, tai chi, and yoga.
Tree of Life Breathing Technique
The Tree of Life breathing technique is a simple and effective way to activate the relaxation response. This method involves deep, controlled breaths paired with visualization exercises that promote calm and focus. This technique can reduce stress, lower blood pressure, and improve heart health by slowing breathing and concentrating on inhaling and exhaling. Click the image below to try the Tree of Life breathing exercise and experience its benefits firsthand. Regular practice can help individuals manage stress, improve emotional well-being, and build a stronger mind-body connection.
“HOPE offers five scholarships that range in financial award from $1,800-$2,500 and support degree types from certifications and associates through master’s and doctorate degrees. The application period happens twice a year to support fall and spring academic semesters.”
Brian, do you partner with any veteran organizations or job fairs? If so, how have these partnerships influenced your hiring process?
“Yes, 3 or 4 times a year, our HOPE transition team will have webinars featuring various companies and organizations with initiatives focused on hiring veterans. We see these webinars as productive workshops and part of our Warrior’s Compass initiative to help support career readiness. Each event focuses on our warrior community, including our current military spouses, service members preparing to separate or retire, and our veterans and their spouses.”
Join Us in Supporting Heart Health
Your support enables us to continue providing these life-changing programs to those who serve and their families. Consider how you can make a difference—whether it’s by donating, partnering with us, or incorporating heart-healthy habits into your life. Every step counts. Together, we can foster a healthier, more resilient community. Donate Now to support veterans and their families in achieving heart health and holistic well-being.
Sources in this article
- https://www.cdc.gov/heart-disease/about/about-heart-disease-and-mental-health.html
- American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
- https://www.health.harvard.edu/heart-health/mindfulness-can-improve-heart-health
