Your Heart Works Hard for You: Are you returning the favor?

A few years ago, I had one of those relentless weeks - the kind where every minute felt accounted for before the day even began. 

Client calls, urgent emails, back-to-back meetings, late-night work … and no time to even think about taking care of myself. I told myself I would catch up on sleep later, fit in a workout next week, and rely on another cup of coffee to keep going.

By Friday, my body had a different plan. I felt exhausted, scattered, unfocused, and more aware than usual of the stress-induced tightness in my chest. It was a wake-up call. My heart was telling me what my mind had been ignoring - pushing through at full speed is not sustainable.

With all the hearts we saw for Valentine’s Day a couple of weeks ago, it is a good time to focus on the one heart that literally keeps us alive. February is American Heart Month, a reminder that heart health is not just about avoiding disease. It’s about sustaining the energy, focus, and resilience we need to thrive in this profession.

Why Heart Health Matters for Lawyers and Legal Professionals

Legal work is mentally demanding, emotionally taxing, and often physically exhausting, but we rarely talk about how that affects our bodies, especially our hearts. Chronic stress, long hours, and sedentary work increase the risk of high blood pressure, heart disease, and burnout.

Here is why paying attention to heart health matters:

• A strong heart means sustained energy, so you are not running on caffeine and willpower alone.
• Better cardiovascular health sharpens focus by ensuring the brain gets the oxygen it needs.
• Managing stress protects against high blood pressure and long-term heart disease risk.
• Physical well-being fuels career longevity, allowing you to keep doing what you do best.

The good news is that small, intentional changes can make a big difference. Just as we approach legal strategy with precision and planning, we can take deliberate steps to care for our hearts without compromising our careers.

Heart-Healthy Habits for Busy Legal Professionals

Move More (Protect Your Heart from Sedentary Work)

• Try desk-friendly movement, such as seated leg raises, shoulder rolls, or standing up every hour and stretching.
• Incorporate micro-walks by taking calls while walking or parking farther away.
• Schedule movement the same way you would a client meeting - because your health is just as important.

Fuel Your Heart (Because It Fuels Your Work)

• Make small swaps by adding more whole foods, fiber, and healthy fats like avocados, nuts, and olive oil.
• Plan ahead with heart-healthy snacks like fruit, yogurt, and nuts to avoid vending machine temptations.
• Balance caffeine intake with water, as excessive caffeine can increase blood pressure. (Many of you know I’ve been caffeine-free for a couple of years: game-changing!)

Reduce Stress (Your Heart Feels It Even If You Don’t)

• Try box breathing: Inhale for four seconds, hold for four, exhale for four, hold for four, and repeat.
• Take short mental resets, even for just 60 seconds, to lower stress levels.
• Use stress-management tools such as guided meditation apps to stay centered throughout the day.

Prioritize Sleep (Your Heart Works Harder If You Don’t)

• Find a sleep schedule that works for you, recognizing that not everyone operates best on the same routine.
• Keep screens out of the bedroom to avoid disrupting your body’s natural rhythms.
• Treat sleep as non-negotiable. Just like a court deadline, it is essential to your well-being.
   

Recommended Resources

You can check out this guide on stress management from the American Heart Association, full of tip sheets and meditation videos! It’s a great reminder to step back and breathe through everything. 

Some stress can fuel us, but too much of it can really harm us. Watch this TED Talk from Sharon Bergquist on the effects of stress on our bodies to really grasp how important it is to embrace a calm living style.

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