Show Your Heart Some Love: A Simple Test for Cardiovascular Health & How to Improve It Naturally

That’s over 4,000 times every single hour and more than 35 million times a year. 🤯

Your heart works nonstop, 24/7, keeping you alive, energized, and thriving. So, in honor of Heart Health Month, let’s check in on our cardiovascular health and discover easy ways to boost circulation, improve recovery, and enhance heart function—all while feeling better than ever.

 

One of the simplest ways to check your cardiovascular fitness is the YMCA 3-Minute Step Test—a quick and fun way to see how well your heart recovers after exercise.

 

1️⃣ Find a sturdy step (about 12 inches high) or use the bottom stair in your home.

2️⃣ Set a timer for 3 minutes and step up, up, down, down at a steady pace (aim for 24 steps per minute). You can use a metronome at 96 beats per minute or a YouTube video to help maintain rhythm.

3️⃣ When the timer goes off, sit down and measure your heart rate for one minute. Simply place two fingers on your wrist, count the beats, and record your number.

 

What Your Results Mean (on average):

• Below 85 beats per minute (bpm): Excellent cardiovascular health! 🎉

• 86-95 bpm: Good cardiovascular health.

• 96-115 bpm: Average cardiovascular health.

• Above 116 bpm: Room for improvement, but don’t stress—you can work on this!

Boost Your Circulatory System Naturally

If your results made you think, “Wow, I could do better,”—good news! Small, consistent changes can have a huge impact on heart health.

 

Here are some simple yet powerful ways to support your cardiovascular system naturally:

 

1️⃣ Use Circulation-Boosting Therapies

At Haute Healing Oasis, we offer advanced wellness services designed to improve circulation, support heart health, and accelerate recovery. Some of the best devices for your cardiovascular system include:

✔️ BEMER Therapy (20 min) – Enhances microcirculation by 30%, improving blood flow to vital organs, muscles, and tissues.

✔️ Sonix Whole Body Vibration (10-20 min) – Stimulates lymphatic drainage and circulation, providing a full-body cardio workout while also working 97% of your muscles. This improves bone density, mineral absorption, and overall strength.

✔️ Infrared Sauna (60 min) – A study from the University of Eastern Finland, published in JAMA Internal Medicine, found that individuals who used a sauna 4-7 times per week had a 63% lower risk of sudden cardiac death, while those who used it 2-3 times per week reduced their risk by 22%. Regular sauna use has been shown to improve heart function, circulation, and detoxification.

✔️ NORS Therapy (20 or 40 min) – Combines negative ions, oxygen, red light, and salt therapy to boost respiratory function and overall circulatory health. 20 minutes in there is equal to a 60 minute Salt cave session except you have your own booth, disrobing so the salt penetrates deeper into your lungs and your skin while 95% oxygen is pumping in the booth, opening up lungs and skin, while the red light is penetrating the benefits deeper.

✔️ HydroMassage (20, 40, or 60 min) – Relaxes the body while enhancing blood flow and reducing stress, which is essential for heart health.

🔗 Check out our website for other services that help improve circulation!

 

2️⃣ Move Your Body More Often

You don’t need to run marathons to improve heart health! Small, daily movements make a difference. Try:

🚶‍♀️ Taking a 15-minute walk after meals to improve blood flow, OR

💨 Using the Sonix Whole Body Vibration machine for 10-20 minutes as an effective low-impact cardio and strength training session. It works 97% of your muscles, increasing bone density, circulation, and oxygenation while burning fat.

🏋️‍♂️ Adding 20 minutes of strength training 2-3 times per week to improve cardiovascular endurance, muscle strength, and heart health.

 

3️⃣ Eat for a Happy Heart

Nutrition is key to a strong cardiovascular system. Add more:

🥑 Healthy fats (avocados, olive oil, wild-caught fish)

🥦 Antioxidant-rich veggies (leafy greens, beets, cruciferous vegetables)

🌰 Heart-friendly nuts & seeds (walnuts, almonds, flaxseeds)

🍓 Berries & citrus fruits (loaded with heart-protective polyphenols)

 

You don’t have to change everything overnight to improve your heart health. Instead, pick just one action from this list and commit to it today.

✅ Try the 3-Minute Step Test and check your recovery rate.

✅ Book a BEMER, Infrared Sauna, or NORS session to boost circulation.

✅ Use the Sonix Whole Body Vibration machine for a quick but effective full-body cardio & strength boost.

✅ Take a walk, stretch, or dance break today.

✅ Add one heart-healthy food to your meals.

 

 

Your heart will thank you! 💖

Looking for more ways to support your cardiovascular system and overall health? Visit Haute Healing Oasis or stop by and let us help you create the perfect wellness plan!