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.

Prevention through the age (1 of 2)

Your 20s

These are the last years that your body is building new bones, so you want to do everything you can to maximize stores.  A critical first step is to give up smoking, which directly interferes with bone formulation.

Diet/Fitness  You need 1,000 milligrams of calcium each day.  Aim for at least three servings of calcium-rich foods, and take a supplement on the days you’re not making it.  Start a regimen of weight-bearing exercise:  workouts (walking, jogging, dancing tennis, aerobics) that put some impact on your bones.  (Swimming and biking, although great exercise, aren’t weight-bearing.)  Get in at least three 30-minutes session per week.

Doctor visit  If you’ve suffered from anorexia or amenorrhea (the absence of your period for several months), ask your doctor about having a bone-density test. 

Your 30s

You’ve reached your peak bone mass:  your goal for this decade is to hold on to it by following a healthy lifestyle.

Diet/Fitness  Most women in this age group get only half the recommended amount of calcium; take a supplement if that’s you.  Your life may be busier, but keep exercising.  “If you stop, you lose whatever bone gains you’ve made,” warns Kenneth Saag, M.D., an osteoporosis expert at the University of Alabama at Birmingham, US.

Doctor visit  have you been on steroids, such as prednisone?  A bone-density test may be in order.

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)