Courtesy American Heart Association

As a new year breaks and winter grips Northwest Arkansas, many residents are looking for ways to reset and recharge. Health experts say the secret to success isn’ t a sweeping resolution but small, sustainable steps that can boost fitness, improve nutrition and protect your heart.

“ Our science tells us the most important thing is to set realistic expectations and start with small changes that you can amp up over time,” said Debbie Alsup, executive director at the American Heart Association-NWA.“ If you get off track, don’ t be discouraged or give up. Maintaining a healthy lifestyle takes time, so be kind to yourself.”

Instead of overwhelming yourself with lofty goals, begin with manageable steps. Swap out one meal a day for a healthier option, or take a five-minute walk instead of scrolling through social media during breaks. These small habits can add up over time.

When it comes to nutrition, think lean. Plant-based proteins like nuts and legumes, along with fish, seafood, and low-fat dairy, are smart choices. Research shows replacing red and processed meats with these alternatives can lower cardiovascular risk.

“ Planning ahead is key,” Alsup said.“ Take a few minutes each week to write out meal ideas and grocery lists. You’ ll be less likely to make impulse purchases and more likely to stick to your goals.”

NO TIME FOR COUCH TIME January often brings chilly mornings and icy winds, but that doesn’ t have to

derail your fitness plans. In fact, exercising outdoors in cooler weather can have benefits.

“ There’ s actually some advantages to working out in cold weather – with no heat and humidity to deal with, you may be able to work out longer, which means you can burn even more calories,” said another local expert with the American Heart Association-NWA.“ It’ s also a great way to get much-needed vitamin D from sunlight, which can help elevate your mood.”

If outdoor workouts aren’ t an option, consider home-based routines or visit a gym. Even walking at a mall or other large venue can help you stay active when temperatures drop.

While winter workouts can be invigorating, they also come with risks. Cold weather causes blood vessels to contract and coronary arteries to constrict, raising blood pressure and increasing the risk of heart attack and stroke. Strenuous activities like shoveling snow can add stress to the heart.“ Our hearts have to work extra hard in cold weather to keep a healthy body temperature,” the expert said.“ If you’ re heading outside, dress in layers, take breaks, and avoid overexertion. When in doubt, talk to your doctor.”

Hydration is just as important in winter as in summer. Even if you don’ t feel thirsty, drink water regularly. And watch out for sugary seasonal drinks like hot chocolate or flavored lattes, which can pack in unwanted calories.

CHECK YOUR STRESS

Chronic stress can derail even the best intentions. Incorporate proven stress-relief activities such as meditation, physical activity, or spending time with pets. And don’ t forget preventive measures: flu and COVID-19 vaccines are especially important for people with cardiovascular disease.

Finally, consider learning CPR. Emergency response times can be slower in bad weather, and immediate CPR can double or triple survival chances after cardiac arrest.

“ Making a new, healthy start doesn’ t always need to coincide with Jan. 1,” Alsup said.“ Every day is an opportunity to take care of your heart.”

For more tips on fitness and nutrition, visit www. heart. org / healthyliving

OURHEALTHNWA. COM 10 JANUARY 2026 | NUTRITION AND WELLNESS ISSUE