Supporting Heart Health Through Movement, Diet & Lifestyle

Cardiovascular disease is one of the leading causes of death and disease burden in Australia (AIHW, 2015). While genetics may play a role, many risk factors for heart disease are lifestyle-related and modifiable. At Next Wave Therapy in Fremantle, we help you take control of your cardiovascular health through targeted, evidence-based interventions.

What Are the Risk Factors for Heart Disease?

Your risk of developing heart disease increases with the number of contributing factors in your lifestyle. Common modifiable risk factors include:

• Smoking

• Physical inactivity

• Poor diet and nutrition

• Weight gain or obesity

• High cholesterol

• Alcohol consumption

• Stress

• Depression

One of the most overlooked factors is physical inactivity. Low cardiovascular fitness may be just as harmful as smoking or diabetes. Global studies estimate that nearly 10% of all deaths worldwide can be attributed to insufficient physical activity (Bouchard, Blair, & Katzmarzyk, 2015).

In Australia, over 50% of adults and 70% of children do not meet daily movement recommendations (AIHW, 2019). This means many of us are unknowingly increasing our risk.

Movement & Exercise Physiology: Move More, Sit Less

Even 150 minutes of moderate weekly exercise may not fully protect against heart disease—especially if you spend long periods sitting. Sitting for more than six hours a day can counteract the benefits of an hour’s worth of physical activity.

Instead of focusing only on structured exercise, we encourage clients to aim for more incidental physical activity throughout the day. Increasing your MET-minutes (a measure of energy expenditure) through small daily changes can significantly improve your cardiovascular fitness.

Ways to Move More Every Day:

• Take the stairs instead of the lift

• Walk or cycle short trips instead of driving

• Stand on public transport

• Use a standing desk during work hours

• Set a timer to move every hour

• Join an exercise rehab class at Next Wave Therapy

• Reduce screen time in favour of active hobbies

Nutrition & Weight Management: Support Through Naturopathy

Nutrition, cholesterol, and weight all play an essential role in managing cardiovascular health. Our naturopaths in Fremantle work with you to develop sustainable dietary changes that reduce inflammation, support healthy arteries, and manage body composition.

Women going through perimenopause and menopause may experience a heightened risk of heart disease due to decreasing oestrogen levels. Natural therapies such as herbal medicine, lifestyle guidance, and targeted supplements may help protect cardiovascular health during this transition.

Mental Health, Stress & Heart Disease: Addressing the Link

Mental health and emotional wellbeing are deeply connected to heart health. High stress and low mood can raise blood pressure and increase heart disease risk.

Our occupational therapists provide practical support to manage stress, establish healthy routines, and help you re-engage with meaningful activities that support better mood and physical activity.

Too Fatigued or in Pain to Exercise? We Can Help

If chronic fatigue, pain or injury prevents you from moving, you’re not alone. At Next Wave Therapy, we offer integrated care from physiotherapists, naturopaths and occupational therapists to create a personalised heart health plan that works for your body and goals.

Take the First Step Towards a Healthier Heart

Improving your heart health doesn’t require an overhaul—it starts with one decision at a time. Whether it’s joining a rehab exercise class, changing your diet, or managing stress, we’re here to support you.

Book online or call us today to get started on your personalised heart health journey.