If you are like me, there is never enough time in a day to get all of your work done. My job is stressful and I am stuck sitting in front of a computer screen for hours on end, which as we know is not too good for your heart health, regardless of age.If you try to go to the gym regularly you are still trying to squeeze more hours out of the day so it often gets bumped by other priorities. Even if you do make it to the gym, you still don't address the simple fact that you sit for too long during the day and your cardiovascular health eventually takes revenge.Here's a simple hack to help you both get more done at work, as well as improve your blood pressure and heart health. It just involves using your iPhone.Take a walk to send your emailsRather than sitting in your chair, responding to each email as it arrives, or all the emails that arrived over night or over lunch, instead get up, leave your desk, go outside, open your favorite email application on your iPhone (Gmail, Mailbox, Mail etc.) and start sending.There are several benefits to walking outdoors and sending emails:

  • You are getting a little exercise while being productive and you are breaking up long stretched of sitting
  • Walking increases creativity - just getting your blood flowing will increase help you unleash your inner creative
  • Exposure to sunlight can boost your mood, stress handling and cognitive abilities (especially relevant for people with SAD). A simple stroll can perceptibly — and immediately — buoy your mood and ability to handle stress at work.
  • You tend to be more concise, focused and thrifty with words when you have to respond on small screen. That is good for the receiver as well as you.

The one caveat: Watch where you are going! Don't be a distracted walker. In other words, don't run in to people or don't be sending an email while in the middle of the street. Go to a park, or just circle the sidewalk around the block. Or if you have a newer iPhone, you can use voice dictation.

voice-dictation

Keep it simpleWalking while sending emails is the kind of simple, achievable goal we like to promote for helping to control high blood pressure. It isn't some big life change with a ton of commitment. I try to do this every day at 10AM and 2:30PM. I just do something pleasant for myself that ends up having good health consequences.It's like tracking your Blood Pressure using your iPhone. The simple action of recording and getting reports can have a big impact on your health. Give it a try with Hello Heart (iOS, Android) and start simply by tracking.

Hello Heart does not provide medical advice. You should always consult with your doctor about your individual care.

1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)