February and the Heart
Donna Nichols • February 2, 2026
Small Habits That Make a Big Difference
February brings a soft reminder to pause and check in with the most loyal companion we have — our heart. It beats for us without asking, carrying us through decades of joy, loss, laughter, and change. American Heart Month invites us to honor that steady work with simple habits that help us feel stronger, more energized, and more connected.
The Power of Small Steps
Heart health doesn’t require dramatic resolutions or strict routines. In fact, the most meaningful changes are often the smallest ones — the ones we can weave into our day without feeling overwhelmed.
A ten‑minute walk after breakfast.
Choosing water before coffee.
Stretching your arms and shoulders while waiting for the kettle to boil.
Turning on a favorite song and letting your body sway a little.
These tiny choices add up. They support circulation, boost mood, and remind us that caring for ourselves is still possible at every age.
Movement That Meets You Where You Are
Not everyone can take long walks or join a fitness class — and that’s okay. Gentle movement counts.
• Marching your feet while seated
• Rolling your shoulders to release tension
• Standing up and sitting down a few times to strengthen your legs
• Reaching toward the ceiling to open your chest
Every bit of movement helps the heart do its job with less strain.
Food That Loves You Back
Heart‑healthy eating doesn’t have to be complicated. Think in terms of adding rather than restricting.
• Add a handful of berries to breakfast
• Add a few colorful vegetables to lunch
• Add a sprinkle of nuts or seeds for healthy fats
• Add one extra glass of water during the day
Small additions feel doable — and they nourish the body in ways you can feel.
Connection Is Heart Medicine, Too
Loneliness can weigh on the heart just as much as physical strain. February is a wonderful time to reach out.
Call a friend you haven’t spoken to in a while.
Share a memory with a grandchild.
Join a community activity, even if just for an hour.
Let someone know you’re thinking of them.
Human connection is one of the most powerful heart‑protective habits we have.
A Month to Celebrate Your Strength
Your heart has carried you through so much — every milestone, every challenge, every moment of joy. This month is not about perfection. It’s about honoring your resilience and choosing one or two small habits that make you feel good.
A healthier heart doesn’t happen overnight. It happens in the quiet, steady choices we make each day. And February is the perfect time to begin.
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