Grow Your Heart By Doing This

February is Heart Health Month.

Nearly half (50%) of American adults have high blood pressure, and many don't know it.  It's often called the silent killer for a reason.

Heart disease remains the leading cause of death in the United States. 

And here’s what most people don’t realize:

Cardiovascular decline doesn’t start in your 60s.

It often begins quietly in your 30s and 40s — progressing for years before anyone finds out the hard way.

So what do most people do? 

They walk.
They stretch.
They try to “stay active.”
They hope their annual check-up comes back clean.

But here’s the hard truth:

Your heart doesn’t grow stronger from comfort.
It grows stronger from challenge.

Resistance Training: The Most Overlooked Heart Strategy

Most people think “cardio” is the answer to heart health.

Walking. Jogging. Ellipticals.

And while aerobic exercise absolutely has benefits, research consistently shows that resistance training significantly improves blood pressure, vascular function, insulin sensitivity, and overall cardiovascular risk.

• The American Heart Association states that resistance training can reduce resting blood pressure and improve vascular health.

• A large study published in Medicine & Science in Sports & Exercise found that individuals who performed resistance training had a significantly lower risk of cardiovascular events compared to those who did none.

• Research in Hypertension shows that resistance training improves endothelial function — the ability of blood vessels to dilate properly.

Now here’s the part most people don’t understand.

Your heart only accounts for part of the equation.

Roughly 30% of blood pressure comes from cardiac output — the heart pumping.
The other 70% is determined by the resistance and dilation of your vascular system — your arteries, arterioles, and capillaries.

Cold fingers as you age.
More frequent chills.
Tingly extremities.
Getting winded on stairs.
More aches, swelling, stiffness.

Those aren’t random “aging symptoms.”

They’re signs of a cardiovascular system in decline.

And simply walking more doesn’t reverse that.

When you perform resistance training properly, you aren’t just working a muscle.

You’re:

• Forcing blood into working tissue.

• Stimulating capillary growth.

• Improving vascular elasticity.

• Enhancing nitric oxide release for better dilation.

• Strengthening the entire circulatory system — not just the pump.

• Reducing inflammation

You’re training the pipes, not just the engine.  

And when the pipes are strong, elastic, and responsive… the whole system runs better.

This is why Susan's resting heart rate dropped 20 points, why Bonny was able to get off the medications.  The whole system functions better.   Not overnight but over time - like a continual refreshing of the system.

It’s no wonder resistance training is consistently associated with better longevity and lower all-cause mortality.

But There’s More Than Physiology

When you challenge your body with resistance training, you also trigger:

• Endorphins (natural mood elevators)

• Serotonin (well-being and emotional balance)

• Dopamine (motivation and reward)

• Oxytocin (connection and bonding)

• Epinephrine (energy and alertness)

You don’t just strengthen your heart muscle.

You strengthen your capacity to show up.

For your spouse.
For your children.
For your team.
For your purpose.

A stronger heart isn’t just lower blood pressure.

It’s more courage.
More generosity.
More confidence.
More resilience.

You don’t just grow cardiac tissue.

You grow heart.

Here’s the Real Question

Are you protecting your heart…
or are you growing it?

Because there’s a difference.

Protection is passive.

Growth is intentional.

❤️ Your Heart Challenge

This week, don’t just “get your steps.”

Do something that challenges you.

Lift something.
Push something.
Pull something.
Carry something.

If you’re already training — lean in.
If you’re not — it’s time.

If you want to know where your heart health really stands, schedule a Functional Age Assessment and see how your strength, vascular health, and metabolic system are performing compared to your age.

Let’s stop hoping your heart holds up.

Let’s build one that thrives.

Because, in the eyes of Northstars, they view life as being able to do more as we age, not less. 

So that we create a Life that continues to get better with age.