Simple, Real Ways You Can Protect Your Most Important Engine

When you are at sea, you depend on your vessel’s engines to keep moving forward. But there is another engine you are responsible for, your own heart.

And unlike the ship’s, your heart does not come with spare parts or a maintenance crew. It needs you.

Most advice you hear – eat better, move more, stress less – sounds like it is written for people on land.

But your reality is different. So, here are heart-healthy habits tailored for your life onboard.

1. Your 1-Minute “Deck Reset”

Stress builds up quickly onboard. Sometimes you may not realize how tense your shoulders, jaw, and chest are until you step outside.

Next time you are on deck, try this short reset:

• Breathe in through your nose for 4 seconds

• Breathe out slowly for 6 seconds

• Repeat for a minute

This slows your heart rate down and tells your nervous system to switch off the “high alert mode”.

2. Small Movements, Big Impact

You may not have space for a full workout, but your heart does not need perfection, it needs movement.

Try these tiny habits onboard:

• Take a few steps on the spot for 20-30 seconds while waiting for a machine or computer

• Do 10-15 wall push-ups each time you enter your cabin

• Stretch your chest and shoulders right after watch

These micro-moves help your circulation, prevent stiffness, and lower blood pressure.

3. Outsmarting Salt

Even though the galley works hard to provide balanced meals, you might still reach for sauces, dressings, or extra seasoning that contribute to increased daily salt intake.

Instead of trying to “cut salt completely”, try boosting flavor before adding salt:

• Add lemon, pepper, garlic, or vinegar

• Choose dishes with more herbs and spices

• Taste the food first before adding extra seasoning

4. The Watchkeeper Hydration Trick

When you are on watch, you may avoid drinking water, so you do not need bathroom breaks.

A better way to stay hydrated without discomfort:

• Drink a few glasses before your watch begins

• Then sip lightly during watch instead of big gulps

Hydration keeps your blood thinner, helps your heart pump easier, and keeps your energy steady.

5. Look Out for Each Other

Your crew is your onboard family. And staying connected is one of the strongest protectors for heart health.

You do not need deep talks or long conversations, even small daily check-ins make a difference:

Share one meal with someone each day

• Take a quick walk together on deck

• Have a no-phone chat for 10 minutes

Connection protects the heart just as much as good food or exercise.

6. Sleep is Part of Your Safety Equipment

Irregular shifts make sleep tricky, but your heart depends on it more than you think.

Try these easy fixes:

• Keep your cabin cool and dark

• Avoid caffeine for 6 hours before planned sleep

• Follow the same small bedtime ritual (same shirt, same routine), even if time changes

This teaches your body to “shut down” on command, a lifesaver during rotating watches.

Before you care for the ship, care for the captain of your body. Your heart works every second of your contract. It does not rest when you dock, it does not get shore leave.

So, take care of it the same way you take care the vessel, with simple, regular checks and small daily actions.

Strong ships need strong seafarers, and strong seafarers start with strong heart.

This article has been authored by Oceanic Health & Wellbeing Department, a team of nutrition and dietetics experts, as part of our commitment to enhancing crew wellbeing in the maritime industry.