February is American Heart Month, which makes it the perfect time to focus on heart healthy habits for seniors. But don’t worry, focusing on senior wellness doesn’t have to be a struggle. To make heart health fun, we’ve created a practical calendar with manageable tasks that support heart health all month (and year) long.
Each day in this calendar offers one simple idea for you to try, from tasks involving physical activity and food changes to stress reduction and feeling good in your body.
This isn’t a checklist that you have to upkeep perfectly. You can skip days, repeat favorites, or take things slower if that feels right. The goal is to start building heart healthy routines and a stronger sense of senior wellness – without feeling overwhelmed. So let’s dive in!
Day 1: Start Tracking Your Steps
If you’ve ever been curious how active you are in a day, February is a great time to find out. Tracking your steps helps you see how much you move versus sit in a day and can encourage you to walk more. Even small numbers count towards a more healthy heart! You can use the health app on your phone or consider purchasing a basic activity tracker to help support your step goals.
Day 2: Invite a Walking Buddy
Ask a family member, neighbor, or friend to join you for a walk. Conversation makes time pass faster, and social connection plays an impactful role in heart health and senior wellness.
Day 3: Try a New Heart Healthy Recipe
Try out one new heart healthy recipe today. Maybe baked salmon with lemon and herbs, lentil soup with vegetables, or oatmeal topped with walnuts and berries. Even adding just one heart healthy meal per week can have a major impact on your health.
Day 4: Make TV Time a Little More Active
During commercials, try marching in place, stretching your arms, or standing up and sitting down a few times. This is an approachable way to get more movement and start building healthy habits for seniors.
Day 5: Take a Cooking Class
Look for an online or in-person class focused on heart healthy meals. Then put it on your schedule and commit to attending!
If getting to a local cooking class feels tricky, GoGo Rides can help with safe, reliable transportation. Learn more about GoGo Rides here.
Day 6: Wear Red for Heart Health Awareness
The first Friday of February is “Wear Red Day” to help support heart disease awareness. It’s a small gesture that connects you to a bigger picture of heart healthy habits for seniors in your community and beyond.
Day 7: Explore a Local Trail
Visit a park or trail you enjoy. Let someone know where you’re going or bring a friend. Not only will you get more movement in your week, but also nature lowers stress, which plays a huge role in maintaining a healthy heart.
Day 8: Schedule a Preventive Check-Up
Call to schedule your annual physical. Talk with your doctor about blood pressure, blood sugar, cholesterol, and your heart health goals. Preventive care is a cornerstone of senior wellness.
Day 9: Swap Dessert for a Berry Parfait
If you’re craving something sweet, try a berry parfait in place of a sugary dessert. Layer yogurt, berries, and a sprinkle of nuts in a bowl. It’s naturally sweet and satisfying and supports heart healthy eating without feeling like a compromise.
Day 10: Take a Step Toward Quitting Smoking
Smoking narrows blood vessels and makes your heart work harder, which can strain your heart over time. Visit smokefree.gov and explore their free resources and consider taking steps towards quitting smoking or reducing your intake.
Day 11: Dance for 15 Minutes
Put on your favorite music and move however feels good. Dancing boosts circulation and mood, which are both essential for senior wellness.
Day 12: Laugh on Purpose
Watch a funny show or short YouTube videos that make you laugh out loud. Laughter lowers stress hormones and supports a healthy heart. Plus, it just feels good!
Day 13: Move for 30 Minutes
Try a low-impact exercise today like walking, stretching, or light strength training. Consistent physical activity is one of the best healthy habits for seniors to support long-term wellness.
Day 14: Try a New Vegetable
Add something new to your plate today. Vegetables like roasted Brussels sprouts, sautéed spinach, or roasted carrots with herbs all support a heart healthy diet.
P.S. Happy Valentine’s Day! If you’re going on a date, consider adding a side of veggies to share.
Day 15: Park a Little Further Away
If you’re heading to the store, try parking a few extra spaces away and enjoy the walk in. Those added steps support senior wellness without feeling like “exercise.”
Day 16: Practice Breathing or Meditation
Stress management plays a huge role in maintaining a healthy heart, so take five minutes to slow down today. You might follow a short meditation on YouTube or simply sit and notice each breath. This kind of daily pause is one of the simplest healthy habits for seniors looking to bring more calm and steady energy into daily life.
Day 17: Make It a Salt-Free Day
Lower sodium may support heart health, so try minimizing salt intake today. Play around instead with herbs, lemon, garlic, and spices.
Note: Some senior diets require salt for medical reasons. Always follow the guidance of your doctor.
Day 18: Take a Grow with GoGo Class
Try a Grow with GoGo exercise class – either live through our membership or free on YouTube. We offer senior wellness classes in chair yoga, strength training, functional fitness, and more! Check out some of our previous classes here.
Day 19: Do a Pantry Cleanout
Take a few minutes to go through your pantry and throw out a couple of snacks that no longer support your heart healthy goals. When you’re checking labels, look for saturated and trans fats, high sodium, or hydrogenated oils.
Day 20: Walk an Extra 15 Minutes
Add a little more movement today, like walking an extra 15 minutes around the neighborhood. Bad weather? Walk around the mall! Short additions can make a huge dent in supporting heart health.
P.S. If today is more of a rest day, that’s okay too. Senior wellness is about listening to your body and choosing what feels right.
Day 21: Cook with Olive Oil
Use olive oil instead of butter today. Olive oil is one of the best heart healthy foods to add to your diet – plus it adds a delicious flavor to soups, salads, and more.
Day 22: Call a Friend
Pick up the phone and check in with someone you enjoy talking to. Social connection is a big part of senior wellness, and feeling supported and connected can help lower stress, which is closely tied to heart healthy living.
Day 23: Take Care of a Home Task
A clean, comfortable home can help lower stress, which plays an important role in heart health. If something around the house has been weighing on you, GoGo Home Services can help you schedule a trusted home professional to help clean, organize your space, or make repairs.
Day 24: Skip Soda Today
Swap your soda for flavored water with lemon, berries, or cucumber. Small changes like this build long-term healthy habits for seniors.
Day 25: Go Vegetarian for the Day
Try making today a plant-forward day. Meals centered around vegetables, beans, and whole grains can support a healthy heart while still feeling satisfying and comforting. A recipe like veggie chili or a hearty bean salad is a great place to start.
Day 26: Stretch Before Bed
Gentle stretching before bed can support circulation, ease stiffness, and help your body unwind. Even a few minutes makes a difference, and it’s one of the simplest healthy habits for seniors because it fits naturally into your nightly routine and helps your body settle into a restful sleep.
Day 27: Order a Heart Healthy Meal
It’s been a busy Heart Healthy month, so instead of cooking, treat yourself to a heart healthy takeout meal. GoGo Gourmet works directly with local restaurants to help tailor meals to your nutrition needs and dietary preferences, making it easier to enjoy food you love while still supporting your senior wellness goals. Learn more about GoGo Gourmet here.
Day 28: Reflect and Choose a Favorite Habit to Keep
Look back at the month and pick one heart healthy habit you genuinely enjoyed. Commit to carrying it forward in a way that feels realistic, like swapping olive oil for butter a few times a week or adding an extra 15 minutes to your daily walks. Maintaining even one heart healthy habit can support long-term senior wellness and make your heart happy in a sustainable – not stressful – way.
Supporting Your Heart Health
Caring for your heart doesn’t have to mean doing everything at once. It’s the small, steady choices that add up over time. Whether you moved a little more, tried new foods, laughed more often, or simply paused to breathe, each step this month supports heart health and overall senior wellness.
If you’d like a little extra help keeping these heart healthy habits going, GoGoGrandparent is here to support you. Rides to local cooking classes, takeout delivery, Grow with GoGo fitness classes… there are plenty of ways to make everyday senior wellness easier!
Register with GoGoGrandparent to get started.
