No time to hit the gym? Try at least to revamp your diet and lifestyle which can improve your fitness levels. When you do that over sustained period, say two years, even people with heart disease have recorded a 0.03-mm drop in valve block. A 5-foot-10-inch man can reduce such a block by 0.03mm a year by losing 7 pounds of body fat. If you smoke five cigarettes a day, stop that and you will reduce the same amount of block.