Ready to invest in your health? Learn how balanced exercise, strength training, and community support can help you build a lasting blueprint for a higher quality life.
By: Julee Arbuckle, R.N., CCRP, clinical manager of El Camino Health's Cardiac and Pulmonary Wellness worked for more than 20 years in trauma and emergency medicine before leading the care team that helps patients to improve heart and lung health for a higher quality life.
In this article:
- Prioritize balanced exercise, strength training, and plant-based nutrition for long-term heart and lung health.
- Consistency and teamwork—supported by community partnerships—are key to building lasting healthy habits.
- Small, sustainable changes and listening to your body are more effective than extreme or "no pain, no gain" approaches.
At El Camino Health, I often meet people at a major crossroads. Maybe you’ve just had a heart procedure, or perhaps you’ve received a wake-up call from your doctor. The road ahead can feel a bit overwhelming, but I tell every person who walks through our doors the same thing: Your health is truly your greatest wealth, and it is never too late to start investing in it.
We don’t believe in "magic" here. We believe in transitions—moving from being reactive (fixing a problem) to being proactive (building a lifestyle). Here is how we help our community build a plan that sticks.
The Big Three: Lessons for a Long Life
- Exercise Smarter, Not Harder: Long-term health isn’t about "no pain, no gain." It’s about balance, clinical monitoring, and listening to what your body is actually telling you.
- Strength is Your Secret Weapon: Aerobic exercise is great, but strength and balance training are what keep you independent and prevent frailty as the years go by.
- Connection is Key: From “Get EQ Fit,” our school partnership with the San Jose Earthquakes, to our YMCA partnerships, staying healthy is a team sport. Success rates skyrocket when you have a "crew."
It’s Not "No Pain, No Gain" Anymore
One of the biggest hurdles I see is the old-school "no pain, no gain" mentality. Honestly? We’ve moved past that. In our center, we use telemetry-monitored exercise. This means our nurses and physiologists can see exactly how your heart is responding to movement in real-time. It takes the guesswork out of safety.
At home, the lesson is: Listen to your body. We work with patients to focus on "perceived exertion." You don't need to be a marathon runner to see massive benefits; even a consistent walk around the block is a powerful tool. The trick is to keep your body guessing. Every 8 to 12 weeks, change it up! If you usually walk on flat ground, try a trail with a little elevation. If you’re a swimmer, try a stationary bike. Don't let your body get too comfortable.
Muscle Mass and Plant-Based Fuel
While everyone talks about cardio, we are finding that strength training is just as important. Keeping your muscle mass helps with balance and prevents that feeling of "frailty" as we age. We want you to be able to pick up your grandkids, carry your groceries, and stay steady on your feet.
And let’s talk about fuel. We tell our patients: "You are what you eat." Our dietitian, Sheri Berger, meets people exactly where they are. We aren’t asking for overnight miracles; we’re looking for small, sustainable shifts. One big tip? Protein is vital, but it doesn't always have to come from meat. Plant-based proteins are fantastic for your heart and give you the same building blocks for strength without the "heavy" feeling.
Some good plant-based proteins are:
- Legumes (chickpeas, lentils, black beans).
- Soy Products (tofu, tempeh, edamame).
- Nuts & Seeds (chia,hemp, almonds). Whole grains (quinoa, oats, brown rice).
A Team Effort: From the Pitch to the Clinic
We believe a healthy life starts early and stays consistent. That’s why El Camino Health is the proud medical sponsor of the San Jose Earthquakes. Together, we head into local schools to show students that fitness isn't just for pro athletes, it’s a life skill.
Whether it's a student-athlete learning about nutrition or a patient in our rehab center, the goal is the same: creating a "team" atmosphere. When you see your favorite soccer stars prioritizing wellness, it reinforces that we are all on the same journey. That same spirit of camaraderie is what we foster in our classes. When you have a group waiting for you on a Monday morning, you’re much more likely to show up.
Consistency Over Motivation
Motivation comes and goes. You might be motivated for a 50th birthday or a big vacation, but that’s just a moment in time. Discipline and consistency are what actually change your life.
We ask for a commitment of three days a week. Why? Because that’s how long it takes to build a new chapter. We provide the tools, the stress management tips, and the "camaraderie" of others going through the same thing. When you have a group waiting for you on a Monday morning, you’re much more likely to show up.
Stop waiting for the "perfect" time to start. Put on your sneakers, walk out the door, and take that first step. Your future self is already thanking you.
Watch a video of Sudip’s story and more expert information from Julee by clicking here.
This article first appeared in the March 2026 edition of the HealthPerks newsletter.
