3 easy steps for taking more breaks

A rest is as important as a change. In order to reduce the risk of heart disease make sure you set time aside each year for a week long vacation. These steps will set you up.

If you’re living a high-stress life whether it is work, home or a combination of both, put aside time for a break. Even a few days make a difference to your heart and blood pressure a well-deserved roast. When you’re on vacation you sleep longer than you usually do and it's deeper so more rejuvenating. Even if you can only take the weekends off, make relaxation and rest a priority. Interestingly, when European researchers tracked the health habits of 800 women and men for 28 years, they found that those who didn't take a break from work-related stress over the weekend were three times more likely to have a fatal heart attack as those who got plenty of rest.

On your time off, take the opportunity to spend time with and get reacquainted with your spouse, family, and friends. Sharing good times with people you like helps you feel less stressed. Get back in touch with the feeling of deep relaxation. In addition, you will enjoy overall better heart health.

If you follow a plan, you’ll reap the rewards of relaxation very quickly. Take these steps:

• If you're just off for the weekend, skip home repairs, major lawn and garden work (unless it's a hobby you really love), and any other stressful obligations. Pretend you're on vacation. Eat a leisurely breakfast. Go for a walk. Visit a local attraction that you like. Take in a concert. Dine out with friends. Then, plan to do the same on one day of every weekend from now on.
• Half the battle to taking vacations is committing to a time. So get out your calendar and pick a week. Commit to it at work and among your family. Then get to the task of finding some great options, based on the budget you can afford. Merely looking for a perfect weeklong sojourn can be relaxing and heart healthy!
• Vacations in cities are loud, exciting, and exhausting. Vacations in the country are quiet, peaceful, and recharging. For your health, the latter is what you need most. That doesn't mean choose a boring vacation — just one that gets you away from the hustle and bustle you face at home.
• Even if you take vacations, you may be missing out on the health benefits if you try to do too much or agree to do activities that others like but that you simply don't enjoy. Put activities you like on the agenda, including time for relaxation beside the pool, lake, or ocean. Get a massage, spa treatment, or take a long walk in nature.
• Take advantage of outdoor attractions such as sculpture gardens, nature trails, lakeside paths, or a stretch of beautiful beach and take a long walk. Exercise releases feel-good endorphins: Using your feet makes for happy vacations.

You need to work some relaxation time into your life in order to take stress off your heart and blood pressure. Short breaks are great for this so why not start with taking advantage of the free time over the weekend? These steps will help you make time for yourself and your health.