By Melissa Boufounos, CHN
Hockey is more than just a game—it’s a lifelong passion for many recreational players across Canada. It keeps you active, connected with friends, and feeling young. But there’s a double-edged sword when it comes to heart health and hockey. While playing the game offers great cardiovascular benefits, it can also put you at risk—especially if you lead a sedentary lifestyle off the ice.
The Risk: Hockey and Heart Attacks
According to research compiled from sources like the McGill University Health Centre, the Canadian Medical Association Journal (CMAJ), and the University of Toronto, two in every 1,000 men aged 45–49 die from heart attacks each year. Among recreational and pickup hockey players, 12 to 15 out of every 10,000 experience a heart attack during a game. If you’re still lacing up at 55, your risk doubles to four in 1,000.
Strenuous exercise, including high-intensity bursts like those in hockey, increases the risk of a heart attack 100-fold and the risk of sudden death 50-fold. However, the absolute risk remains small, with CMAJ estimating just one death per 1.5 million episodes of vigorous exercise. If 500,000 Canadians play hockey 30 times a year, that translates to approximately 10 deaths annually.
The Good News: Hockey Can Help Your Heart
Despite the risks, recreational hockey is an excellent way to support heart health—as long as you take care of yourself off the ice. The most important thing is consistency. The danger comes when hockey is your only form of exercise, and the rest of your lifestyle includes poor nutrition, high stress, or a lack of regular activity.
By making smart choices year-round, you can lower your risk of cardiovascular disease while continuing to enjoy the game for years to come.
Heart-Healthy Tips for Hockey Players
1. Stay Active Year-Round
One of the biggest risks comes from jumping into high-intensity hockey without any preseason preparation. Make sure you’re active throughout the year by incorporating:
Cardio training (walking, running, cycling) to improve endurance.
Strength training to support heart and muscle health.
Mobility exercises to reduce injury risk.
2. Warm Up Before Hitting the Ice
Warming up helps gradually increase your heart rate and prepare your body for quick bursts of movement. Spend at least five to 10 minutes doing dynamic stretches, light jogging, or stickhandling drills before your game.
3. Eat for Heart Health
Nutrition plays a key role in keeping your heart in top shape. Focus on:
Omega-3 fatty acids (salmon, walnuts, flaxseeds) to reduce inflammation.
Fibre-rich foods (oats, lentils, vegetables) to help manage cholesterol.
Lean proteins (chicken, fish, beans) to support muscle and heart function.
Healthy fats (avocados, olive oil, nuts) instead of processed trans fats.
4. Keep Hydration and Alcohol in Check
Dehydration can strain your heart, so drink water throughout the day—not just when you hit the bench. If post-game beers are part of your routine, enjoy them in moderation and balance them with water.
5. Get Regular Checkups
If you have a family history of heart disease or experience any warning signs—chest pain, shortness of breath, dizziness—see your doctor. A simple checkup can provide insights into your cholesterol, blood pressure, and overall heart health.
Final Thoughts
Recreational hockey is great for your heart—when paired with a healthy lifestyle. The risk comes when it’s the only exercise you get, and poor habits off the ice catch up to you. Stay active year-round, fuel your body with the right foods, and take care of your heart so you can enjoy the game for many more seasons to come.