The month of May is Stroke Awareness Month, a time to highlight prevention, education and early action. At Southwoods Health, we’re committed to helping you take a proactive approach to your health, especially when it comes to reducing your risk of stroke. One of the most effective ways to reduce your risk of stroke is regular physical activity. Exercise plays a key role in lowering several major stroke risk factors, including high blood pressure, high cholesterol, diabetes and obesity. It also improves blood circulation, strengthens your heart, helps regulate blood sugar and reduces inflammation — all critical for maintaining a healthy brain and body. And the benefits go beyond the physical. Exercise can reduce stress and boost your mood, both of which support long-term heart and brain health. Even small, consistent amounts of physical activity can provide lifelong benefits, no gym membership required!
Why Exercise Matters for Stroke Prevention
Stroke occurs when blood flow to a part of the brain is interrupted, either by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). The brain cells deprived of oxygen begin to die within minutes, which can lead to permanent damage or death. But here’s the encouraging news: according to the American Stroke Association, up to 80% of strokes are preventable. One of the most effective ways to reduce stroke is by exercising regularly. Here are some ways to stay active and improve your overall health while reducing your risk of stroke.
Walking
Walking is one of the easiest and most accessible ways to get moving. Just 30 minutes of brisk walking most days of the week can improve cardiovascular health, lower blood pressure and help maintain a healthy weight. Research shows that people who walk regularly have a significantly lower risk of stroke and heart disease. If a full 30-minute walk seems daunting, start small. Break it into three 10-minute walks around your neighborhood, at a local park or even at the grocery store. The key is consistency and getting your heart rate up just enough to make a difference. Listen to music, walk with a friend or explore a new trail to stay motivated.
Stretching
Stretching is an often-overlooked form of exercise that offers powerful benefits for your overall health. When done regularly, stretching helps increase flexibility, improve circulation and reduce muscle tension. It can also improve posture and mobility, both of which are important as we age. Starting your day with some light stretching can wake up your muscles and ease stiffness, while stretching in the evening can help you unwind and reduce stress. Simple movements like gently rolling your shoulders, turning your neck side to side, or reaching down to touch your toes can go a long way in keeping your body limber and your blood flowing. Making stretching a daily habit supports your cardiovascular health and helps your body move more efficiently, ultimately lowering your risk for stroke.
Chair Exercises
For those who have limited mobility or are just beginning an exercise routine, chair exercises offer a safe and effective way to stay active. These movements are performed while seated, making them ideal for older adults, individuals with joint pain or anyone recovering from injury. Despite their simplicity, chair exercises can still get your heart rate up and help improve muscle strength and circulation. Movements like lifting your legs, raising your arms or gently marching in place while sitting engage key muscle groups without putting too much strain on the body.
Balance Training
Maintaining good balance is essential as we age. Falls are a major cause of injury in older adults, and some stroke survivors are at greater risk of falling due to weakness or impaired coordination. Practicing balance exercises can reduce fall risk and improve overall body control and strength. Simple movements like standing on one leg, walking heel-to-toe or exercises like yoga or tai chi can help strengthen balance and support recovery if a stroke ever occurs.
Breathing and Relaxation Exercises
Stress is often overlooked as a risk factor, but it plays a significant role in heart health. Chronic stress can elevate blood pressure and contribute to inflammation in the body, two major contributors to stroke risk. That’s where deep breathing, meditation and other relaxation techniques come in.
Set aside just 5 – 10 minutes a day for:
- Deep breathing: Inhale through your nose for 4 seconds, hold for 4 seconds and exhale through your mouth for 6 – 8 seconds.
- Progressive muscle relaxation: Tense and relax muscle groups from head to toe.
- Mindfulness or guided meditation: Use an app or video to help you stay focused and calm.
These calming practices lower your heart rate, improve mental clarity and help manage stress, all of which support stroke prevention.
At Southwoods Health, we believe prevention is the best medicine. Exercise is one of the most powerful tools in your wellness toolkit and it doesn’t have to be complicated. Just a few minutes of intentional movement each day can have a lasting impact on your health. Together, we can take meaningful steps toward a healthier, stroke-free future.
