5 Steps to Heart-Health After Summer: Tips for Families

As summer gives way to fall, families often feel the shift. School schedules resume, work ramps up, evenings get darker sooner, and the pace of daily life changes. That transition makes September an ideal time to pause, regroup, and refocus on health. With World Heart Day on September 29, it’s also the perfect reminder that protecting the heart—our body’s engine—should be at the center of those routines.

Heart disease is still the leading cause of death in the United States, taking nearly 700,000 lives each year, according to the Centers for Disease Control and Prevention. The good news is that much of that risk is preventable. Small, steady choices made together as a family can add up to stronger hearts and healthier lives. And when prevention isn’t enough, being prepared with the right support system—like PHI Air Medical and a PHI Cares membership—means you’ll be ready for the unexpected.

Here are five steps families can take this fall to strengthen heart health, along with a bonus step to ensure peace of mind.

Step 1: Reinforce the Family Meal Strategy

Nutrition plays one of the most powerful roles in heart health. The CDC notes that diets high in sodium, sugar, and unhealthy fats contribute to high blood pressure, obesity, and type 2 diabetes, all of which increase the risk of heart disease. The fall season, however, brings plenty of opportunities to make nourishing choices.

Seasonal produce like apples, pears, kale, and squash provides fiber and antioxidants that support cardiovascular health. Whole grains such as oats, brown rice, and whole-wheat pasta help regulate blood sugar and cholesterol levels. Lean proteins—like poultry, fish, beans, and lentils—supply energy without overloading on saturated fats. In fact, the American Heart Association recommends at least two servings of fish per week, especially fatty fish like salmon, which is rich in omega-3 fatty acids.

Families can make these changes fun by cooking together. Children are more likely to eat healthy meals when they’ve helped prepare them. Even small jobs like rinsing vegetables or stirring a pot help kids learn lifelong habits. Another easy win: cutting back on sugary drinks and processed snacks. Flavored water or fruit-infused seltzer can replace soda, and roasted nuts or apple slices can stand in for chips and cookies.

Step 2: Move Together—Build a Family Activity Routine

Physical activity strengthens the heart, lowers blood pressure, reduces stress, and improves mood. Yet with shorter daylight and packed schedules, it’s easy for families to slip into sedentary habits once school and work routines return. Making activity a family affair keeps everyone accountable and turns exercise into a source of connection.

The American Heart Association recommends that adults get at least 150 minutes of moderate exercise per week, while children need about 60 minutes daily. That may sound like a lot, but it adds up quickly when families make it part of daily life. Evening walks after dinner, bike rides through the neighborhood, or weekend hikes to enjoy the changing leaves are easy ways to build activity into family time.

Even chores can count as heart-healthy movement. Raking leaves, carrying groceries, or gardening together not only gets the body moving but also lightens the load of household tasks. On rainy days or darker evenings, families can crank up music for a dance session in the living room or follow a short yoga video together.

The benefits go well beyond the body. Studies show that active kids perform better in school and experience improved mental health. For adults, even light activity like walking can reduce the risk of premature death. When the whole family participates, exercise becomes less of a chore and more of a shared routine.

Step 3: Reset Sleep and Stress Routines

Summer often means later nights and less structure, but once fall arrives, getting back to consistent routines is essential. Sleep and stress management are sometimes overlooked, yet both directly affect heart health.

The American Heart Association recently added sleep to its “Life’s Essential 8” list of key health factors because of its proven link to cardiovascular well-being. Adults need 7–9 hours per night, while school-aged children may need 9–12. Lack of sleep can raise blood pressure, increase inflammation, and make it harder to manage weight.

Setting consistent bedtimes and wake times helps regulate the body’s natural rhythms. Families can also improve sleep quality by reducing screen time before bed. Blue light from phones and tablets disrupts melatonin, the hormone that signals sleep. Simple wind-down routines—like reading, stretching, or listening to calming music—can help everyone transition into rest more easily.

Stress is equally important. The CDC explains that chronic stress triggers hormonal changes that increase blood pressure and strain the heart. Families can counteract this by checking in with each other about daily worries and practicing stress-relief techniques. Deep breathing exercises, short walks outdoors, or even five minutes of mindfulness can lower tension. Making stress management part of family conversation teaches kids that mental health matters just as much as physical health.

Step 4: Know Your Numbers—Regular Screening Matters

While healthy meals, exercise, and sleep create a strong foundation, many risk factors for heart disease remain invisible without testing. High blood pressure, high cholesterol, and elevated blood sugar can go unnoticed for years but cause serious damage over time.

That’s why regular screenings are vital. The U.S. Preventive Services Task Force recommends routine blood pressure checks for all adults and cholesterol screenings starting in early adulthood, with more frequent tests for those with risk factors. The CDC estimates that controlling high blood pressure alone could prevent nearly 80,000 deaths in the U.S. each year.

For families, fall is a good time to schedule annual checkups. Parents can ask their providers about cholesterol panels, glucose testing, and body mass index checks. Children should also have growth charts and weight monitored regularly, and family history should be documented. Knowing whether relatives have had heart disease, hypertension, or stroke helps healthcare providers tailor recommendations.

Turning screenings into a family tradition—such as scheduling them around the same time every fall—ensures no one misses this important preventive step.

Step 5: Make World Heart Day a Family Tradition

Every year on September 29, the World Heart Federation leads World Heart Day to raise awareness about cardiovascular disease. Families can use this global event as a yearly reset, setting aside time to talk about heart health and celebrate the small steps they’ve taken.

Ideas include cooking a heart-healthy dinner together, planning an active outing, or setting new heart goals for the season. Children might pledge to eat more vegetables, while adults commit to more consistent exercise or better sleep. Families can also use the day to talk about their own heart stories, asking grandparents or relatives to share their experiences with heart disease or what healthy changes they’ve made.

By marking World Heart Day each year, families keep heart health at the forefront and create traditions that strengthen both bodies and bonds.

Bonus Step: Preparedness When Prevention Isn’t Enough

Even with the best habits, emergencies happen. Heart attacks, strokes, and sudden cardiac events can strike without warning. In those moments, quick access to expert care makes all the difference. That’s where PHI Air Medical and the PHI Cares membership program play a vital role.

PHI Air Medical operates a national fleet of helicopters and fixed-wing aircraft, staffed with highly trained flight nurses and paramedics. These teams are equipped with advanced medical technology—cardiac monitors, ventilators, infusion pumps, and at select bases, warmed whole blood and intra-aortic balloon pump support. That means life-saving treatment begins the moment a patient is on board, not just when they arrive at the hospital. PHI crews also coordinate closely with sending and receiving hospitals, ensuring seamless handoffs so patients continue receiving critical care without delay.

But as many families know, an air ambulance transport can be costly. That’s why the PHI Cares membership program is such a valuable safety net. If you or your covered family member ever needs medically necessary transport by PHI Air Medical, we bill your insurance company directly—and you will have zero out-of-pocket cost for co-pays, deductibles, or coinsurance. Instead of worrying about medical bills during a crisis, you can focus entirely on recovery and being there for one another.

For families, enrolling in PHI Cares is like adding another layer of protection—just like keeping a first-aid kit at home or practicing fire drills. It’s a practical step that ensures, if the unexpected happens, expert care and financial peace of mind are already in place.

Bringing It All Together

Fall is a season of fresh beginnings. By reinforcing healthy meals, building activity into daily routines, prioritizing sleep and stress management, scheduling regular screenings, and celebrating World Heart Day, families can make powerful strides toward stronger hearts.

And by pairing those habits with the preparedness offered by PHI Air Medical and PHI Cares, you give your family valuable peace of mind knowing that if you are flown by PHI, the financial burden of co-pays, deductibles, and coinsurance will not stand in the way of recovery.

This September 29, make a family commitment to heart health. Celebrate with a heart-smart dinner, an evening walk, or a shared goal. Then take comfort knowing that, with PHI Cares membership, your family has an extra layer of protection in place.