What exercise really does to your heart (2 of 2)

Good morning friends.  I will not prolong my introduction.  So join me in the second part of the article …

There is a good effect if you exercise frequently.  Exercise causes the heart to get stronger, enabling it to move more blood with each heart beat. It takes fewer beats to get you through the day. With the heart rate drop, the heart is able to enjoy a well-deserved rest.  Exercise also removes “bad” LDL cholesterol from the blood, reduces triglycerides and increases “good” HDL cholesterol.

Exercise wards off stress, builds endurance, prevents bone-thinning or osteoporosis. Importantly, it reduces blood pressure and blood sugar.  Exercise  stimulates the release of endorphins or the “feel-good hormones”. It is one good antidote for depression. It is an instituted  fact that depression increases the risk of heart attacks by 50% or even higher.

Some asked, what is the exercise should you dig yourself into? For how long and how hard?

You need not be a gym addict to be fit. Generally, 30 minutes of moderate exercise like brisk walking, five times a week, or 20 minutes of more vigorous exercise, like cycling or jogging, thrice a week is recommended. Exercise need not be a humdrum, but rather, a pleasurable activity.

For those who have heart disease, a stress test may be needed so a safe level of exercise can be set. Your attending physician will advise you on your corresponding physical activity level. While more isn’t necessarily better, none may be worse than you will ever imagine.  Little sweat a day can definitely work wonders. Investing in exercise not just for the short term but as regular daily routine is assured to give you the highest return: a healthy heart!

Reference: Dr. Ma. Belem Carisma, Cardiologist and President of the Philippine Heart Association (PHA) visit www.philheart.org or e-mail secretariat@philheart.org.

Super Fitness Workout

This is the type of workout that is balanced.  We stretch and work on endurance and strength.  This kind of exercise is good because it makes you do a little bit of everything.  Find the time of day you have the most energy and set aside a half hour to be good to your body.

It’s best to exercise with a friend, an adult, or someone your own age.  Clear some room so you don’t knock over anything or trip over a table.  Put on your exercise gear, turn of your favorite music and have some fun!

 

Let’s Warm UP

It’s very important to wake up your muscles before you start making them work.

1.   Side bend 

      5 times each side.

2.  Arm circles

       5 times back and front

3.  Stand stretch

      10 times

4.  Ankle circles

      5 times each ankle

5.  Wrist circles

       5 times each wrist

6.  Calf stretch

       5 times each leg 

 

Warm-Up for Heart and Lungs

 

1.  High stepping or marching

      Make sure you swing your arms!

2.  Walking up and down stairs

       Do for 30 steps.

3.  Jogging on the Spot

      Start very slowly and gradually increase your speed.  Only do 

      this for 2 or 3 minutes as this is part of your warm-up.

Ten Ways to Improve Your Endurance

To improve your endurance, try doing one of the following activities or any physical activity you enjoy.  Whatever you do, it must be done at a steady pace for at least twelve minutes.  Get a friend to time you.  If you can’t last the full twelve minutes, don’t worry, just slow down.  Time has long you lasted and try to increase that tomorrow. –Alison Jane Roberts

Photo courtesy:  Rick Rowden (Art Director), Renee Mansfield and Eugene Pawczuk (Illustrator)